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Safflower vs. Sesame — In-Depth Nutrition Comparison

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The main differences between Safflower and Sesame

  • Safflower has more Vitamin B5, Vitamin B1, Vitamin B6, and Folate, however, Sesame has more Copper, Iron, Calcium, Zinc, and Manganese.
  • Daily need coverage for Copper from Sesame is 259% higher.
  • Sesame has 81 times less Vitamin B5 than Safflower. Safflower has 4.03mg of Vitamin B5, while Sesame has 0.05mg.
  • Safflower is lower in Saturated Fat.

Food types used in this article are Seeds, safflower seed kernels, dried and Seeds, sesame seeds, whole, dried.

Infographic

Safflower vs Sesame infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Contains more Calcium +1150%
Contains more Iron +196.9%
Contains more Zinc +53.5%
Contains more Copper +133.7%
Contains more Manganese +22.1%
Equal in Magnesium - 351
Equal in Phosphorus - 629
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 293% 546% 251% 270% 42% 2% 212% 1361% 321% 188%
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Contains more Calcium +1150%
Contains more Iron +196.9%
Contains more Zinc +53.5%
Contains more Copper +133.7%
Contains more Manganese +22.1%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
4
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 Folate +64.9%
Contains more Vitamin B3 +97.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 14% 0%
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 Folate +64.9%
Contains more Vitamin B3 +97.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +46.2%
Contains more Water +19.8%
Contains more Other +22.4%
Contains more Fats +29.2%
Equal in Protein - 17.73
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more Carbs +46.2%
Contains more Water +19.8%
Contains more Other +22.4%
Contains more Fats +29.2%
Equal in Protein - 17.73

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +29.6%
Contains more Monounsaturated Fat +286.9%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +29.6%
Contains more Monounsaturated Fat +286.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Sesame
Rich in minerals ok
Lower in Sugar 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 vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Sesame Opinion
Net carbs 34.29g 11.65g Safflower
Protein 16.18g 17.73g Sesame
Fats 38.45g 49.67g Sesame
Carbs 34.29g 23.45g Safflower
Calories 517kcal 573kcal Sesame
Sugar 0.3g Safflower
Fiber 11.8g Sesame
Calcium 78mg 975mg Sesame
Iron 4.9mg 14.55mg Sesame
Magnesium 353mg 351mg Safflower
Phosphorus 644mg 629mg Safflower
Potassium 687mg 468mg Safflower
Sodium 3mg 11mg Safflower
Zinc 5.05mg 7.75mg Sesame
Copper 1.747mg 4.082mg Sesame
Manganese 2.014mg 2.46mg Sesame
Selenium 34.4µg Sesame
Vitamin A 50IU 9IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.25mg Sesame
Vitamin B1 1.163mg 0.791mg Safflower
Vitamin B2 0.415mg 0.247mg Safflower
Vitamin B3 2.284mg 4.515mg Sesame
Vitamin B5 4.03mg 0.05mg Safflower
Vitamin B6 1.17mg 0.79mg Safflower
Folate 160µg 97µg Safflower
Choline 25.6mg Sesame
Tryptophan 0.183mg 0.388mg Sesame
Threonine 0.586mg 0.736mg Sesame
Isoleucine 0.717mg 0.763mg Sesame
Leucine 1.154mg 1.358mg Sesame
Lysine 0.534mg 0.569mg Sesame
Methionine 0.284mg 0.586mg Sesame
Phenylalanine 0.806mg 0.94mg Sesame
Valine 1.025mg 0.99mg Safflower
Histidine 0.452mg 0.522mg Sesame
Saturated Fat 3.682g 6.957g Safflower
Monounsaturated Fat 4.848g 18.759g Sesame
Polyunsaturated fat 28.223g 21.773g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Sesame
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Safflower
47%
Sesame
Minerals Daily Need Coverage Score
178%
Safflower
348%
Sesame

Comparison summary

Which food is richer in minerals?
Sesame
Sesame is relatively richer in minerals
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (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 - 0)
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 vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.