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Safflower vs. Sunflower seed — In-Depth Nutrition Comparison

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What are the differences between Safflower and Sunflower seed?

  • Safflower is higher in Vitamin B5, and Magnesium, yet Sunflower seed is higher in Vitamin B3, Vitamin B1, Folate, Vitamin B6, Copper, and Monounsaturated Fat.
  • Safflower's daily need coverage for Vitamin B5 is 58% more.
  • The amount of Saturated Fat in Safflower is lower.

We used Seeds, safflower seed kernels, dried and Seeds, sunflower seed kernels, dried types in this article.

Infographic

Safflower vs Sunflower seed infographic
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains less Sodium -66.7%
Equal in Calcium - 78
Equal in Iron - 5.25
Equal in Magnesium - 325
Equal in Phosphorus - 660
Equal in Potassium - 645
Equal in Zinc - 5
Equal in Copper - 1.8
Equal in Manganese - 1.95
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 24% 197% 233% 283% 57% 2% 137% 600% 255% 290%
Contains less Sodium -66.7%
Equal in Calcium - 78
Equal in Iron - 5.25
Equal in Magnesium - 325
Equal in Phosphorus - 660
Equal in Potassium - 645
Equal in Zinc - 5
Equal in Copper - 1.8
Equal in Manganese - 1.95

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.
:
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +256.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +15%
Contains more Folate +41.9%
Equal in Vitamin A - 50
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +256.6%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +15%
Contains more Folate +41.9%
Equal in Vitamin A - 50

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +71.5%
Contains more Water +18.8%
Contains more Other +80.2%
Contains more Protein +28.4%
Contains more Fats +33.8%
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
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more Carbs +71.5%
Contains more Water +18.8%
Contains more Other +80.2%
Contains more Protein +28.4%
Contains more Fats +33.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -17.4%
Contains more Polyunsaturated fat +22%
Contains more Monounsaturated Fat +282.2%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
10% 40% 50%
Saturated Fat: 4.455 g
Monounsaturated Fat: 18.528 g
Polyunsaturated fat: 23.137 g
Contains less Saturated Fat -17.4%
Contains more Polyunsaturated fat +22%
Contains more Monounsaturated Fat +282.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Sunflower seed Opinion
Net carbs 34.29g 11.4g Safflower
Protein 16.18g 20.78g Sunflower seed
Fats 38.45g 51.46g Sunflower seed
Carbs 34.29g 20g Safflower
Calories 517kcal 584kcal Sunflower seed
Sugar 2.62g Safflower
Fiber 8.6g Sunflower seed
Calcium 78mg 78mg
Iron 4.9mg 5.25mg Sunflower seed
Magnesium 353mg 325mg Safflower
Phosphorus 644mg 660mg Sunflower seed
Potassium 687mg 645mg Safflower
Sodium 3mg 9mg Safflower
Zinc 5.05mg 5mg Safflower
Copper 1.747mg 1.8mg Sunflower seed
Manganese 2.014mg 1.95mg Safflower
Selenium 53µg Sunflower seed
Vitamin A 50IU 50IU
Vitamin A RAE 3µg 3µg
Vitamin E 35.17mg Sunflower seed
Vitamin C 0mg 1.4mg Sunflower seed
Vitamin B1 1.163mg 1.48mg Sunflower seed
Vitamin B2 0.415mg 0.355mg Safflower
Vitamin B3 2.284mg 8.335mg Sunflower seed
Vitamin B5 4.03mg 1.13mg Safflower
Vitamin B6 1.17mg 1.345mg Sunflower seed
Folate 160µg 227µg Sunflower seed
Tryptophan 0.183mg 0.348mg Sunflower seed
Threonine 0.586mg 0.928mg Sunflower seed
Isoleucine 0.717mg 1.139mg Sunflower seed
Leucine 1.154mg 1.659mg Sunflower seed
Lysine 0.534mg 0.937mg Sunflower seed
Methionine 0.284mg 0.494mg Sunflower seed
Phenylalanine 0.806mg 1.169mg Sunflower seed
Valine 1.025mg 1.315mg Sunflower seed
Histidine 0.452mg 0.632mg Sunflower seed
Saturated Fat 3.682g 4.455g Safflower
Omega-3 - EPA 0.014g Sunflower seed
Monounsaturated Fat 4.848g 18.528g Sunflower seed
Polyunsaturated fat 28.223g 23.137g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Sunflower seed
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
89%
Safflower
156%
Sunflower seed
Minerals Daily Need Coverage Score
178%
Safflower
207%
Sunflower seed

Comparison summary

Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.773g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 20)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.