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Safflower vs Sesame - In-Depth Nutrition Comparison

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Sesame
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Contains more Iron +196.9%
Contains more Calcium +1150%
Contains more Copper +133.7%
Contains more Zinc +53.5%
Equal in Magnesium - 351
Equal in Phosphorus - 629
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Contains more Iron +196.9%
Contains more Calcium +1150%
Contains more Copper +133.7%
Contains more Zinc +53.5%
Equal in Magnesium - 351
Equal in Phosphorus - 629

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Sesame
Contains more Vitamin A +455.6%
Contains more Vitamin B1 +47%
Contains more Vitamin B2 +68%
Contains more Vitamin B5 +7960%
Contains more Vitamin B6 +48.1%
Contains more Vitamin B3 +97.7%
Contains more Vitamin A +455.6%
Contains more Vitamin B1 +47%
Contains more Vitamin B2 +68%
Contains more Vitamin B5 +7960%
Contains more Vitamin B6 +48.1%
Contains more Vitamin B3 +97.7%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Safflower
33
Sesame
Mineral Summary Score
123
Safflower
224
Sesame

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
97%
Safflower
106%
Sesame
Carbohydrates
34%
Safflower
23%
Sesame
Fats
177%
Safflower
229%
Sesame

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Safflower Sesame
Lower in Sugars ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Safflower Sesame
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 0.3g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 3.275g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 35)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Safflower Sesame Opinion
Calories 517 573 Sesame
Protein 16.18 17.73 Sesame
Fats 38.45 49.67 Sesame
Vitamin C 0 0
Carbs 34.29 23.45 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 14.55 Sesame
Calcium 78 975 Sesame
Potassium 687 468 Safflower
Magnesium 353 351 Safflower
Sugars 0.3 Sesame
Fiber 11.8 Sesame
Copper 1.747 4.082 Sesame
Zinc 5.05 7.75 Sesame
Starch
Phosphorus 644 629 Safflower
Sodium 3 11 Safflower
Vitamin A 50 9 Safflower
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 1.163 0.791 Safflower
Vitamin B2 0.415 0.247 Safflower
Vitamin B3 2.284 4.515 Sesame
Vitamin B5 4.03 0.05 Safflower
Vitamin B6 1.17 0.79 Safflower
Vitamin B12 0 0
Vitamin K 0 Sesame
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.682 6.957 Safflower
Monounsaturated Fat 4.848 18.759 Sesame
Polyunsaturated fat 28.223 21.773 Safflower
Tryptophan 0.183 0.388 Sesame
Threonine 0.586 0.736 Sesame
Isoleucine 0.717 0.763 Sesame
Leucine 1.154 1.358 Sesame
Lysine 0.534 0.569 Sesame
Methionine 0.284 0.586 Sesame
Phenylalanine 0.806 0.94 Sesame
Valine 1.025 0.99 Safflower
Histidine 0.452 0.522 Sesame
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.