Safflower vs. Sunflower seeds — In-Depth Nutrition Comparison

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What are the differences between safflower and sunflower seeds?

Safflower is higher in vitamin B5 and magnesium, yet sunflower seeds are 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.

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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.

Safflower

Sunflower seeds

Contains less SodiumSodium

-66.7%

~equal in Magnesium ~325mg

~equal in Calcium ~78mg

~equal in Potassium ~645mg

~equal in Iron ~5.25mg

~equal in Copper ~1.8mg

~equal in Zinc ~5mg

~equal in Phosphorus ~660mg

~equal in Manganese ~1.95mg

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.

Safflower

Sunflower seeds

Contains more Vitamin B2Vitamin B2	+16.9%
Contains more Vitamin B5Vitamin B5	+256.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin B1Vitamin B1	+27.3%
Contains more Vitamin B3Vitamin B3	+264.9%
Contains more Vitamin B6Vitamin B6	+15%
Contains more FolateFolate	+41.9%

~equal in Vitamin A ~3µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		35.17mg	234%
Selenium		53µg	96%
Vitamin B5	4.03mg	1.13mg	58%
Vitamin B3	2.284mg	8.335mg	38%
Polyunsaturated fat	28.223g	23.137g	34%
Monounsaturated fat	4.848g	18.528g	34%
Fiber		8.6g	34%
Vitamin B1	1.163mg	1.48mg	26%
Fats	38.45g	51.46g	20%
Folate	160µg	227µg	17%
Vitamin B6	1.17mg	1.345mg	13%
Choline		55.1mg	10%
Protein	16.18g	20.78g	9%
Magnesium	353mg	325mg	7%
Copper	1.747mg	1.8mg	6%
Vitamin B2	0.415mg	0.355mg	5%
Carbs	34.29g	20g	5%
Saturated fat	3.682g	4.455g	4%
Iron	4.9mg	5.25mg	4%
Calories	517kcal	584kcal	3%
Manganese	2.014mg	1.95mg	3%
Phosphorus	644mg	660mg	2%
Vitamin C	0mg	1.4mg	2%
Potassium	687mg	645mg	1%
Net carbs	34.29g	11.4g	N/A
Calcium	78mg	78mg	0%
Sugar		2.62g	N/A
Zinc	5.05mg	5mg	0%
Sodium	3mg	9mg	0%
Vitamin A	3µg	3µg	0%
Tryptophan	0.183mg	0.348mg	0%
Threonine	0.586mg	0.928mg	0%
Isoleucine	0.717mg	1.139mg	0%
Leucine	1.154mg	1.659mg	0%
Lysine	0.534mg	0.937mg	0%
Methionine	0.284mg	0.494mg	0%
Phenylalanine	0.806mg	1.169mg	0%
Valine	1.025mg	1.315mg	0%
Histidine	0.452mg	0.632mg	0%
Omega-3 - EPA		0.014g	N/A