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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Equal in Iron - 5.25
Equal in Calcium - 78
Equal in Potassium - 645
Equal in Magnesium - 325
Equal in Copper - 1.8
Equal in Zinc - 5
Equal in Phosphorus - 660
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 197% 24% 57% 233% 600% 137% 283% 2%
Contains less Sodium -66.7%
Equal in Iron - 5.25
Equal in Calcium - 78
Equal in Potassium - 645
Equal in Magnesium - 325
Equal in Copper - 1.8
Equal in Zinc - 5
Equal in Phosphorus - 660

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
:
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 3% 704% 0% 370% 82% 157% 68% 311% 0% 0% 171%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
89
Safflower
156
Sunflower seed
Mineral Summary Score
190
Safflower
191
Sunflower seed

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 food.
Protein
97%
Safflower
125%
Sunflower seed
Carbohydrates
34%
Safflower
20%
Sunflower seed
Fats
177%
Safflower
238%
Sunflower seed

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Sunflower seed
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 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.

All nutrients comparison - raw data values

Nutrient Safflower Sunflower seed Opinion
Calories 517 584 Sunflower seed
Protein 16.18 20.78 Sunflower seed
Fats 38.45 51.46 Sunflower seed
Vitamin C 0 1.4 Sunflower seed
Carbs 34.29 20 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 5.25 Sunflower seed
Calcium 78 78
Potassium 687 645 Safflower
Magnesium 353 325 Safflower
Sugar 2.62 Safflower
Fiber 8.6 Sunflower seed
Copper 1.747 1.8 Sunflower seed
Zinc 5.05 5 Safflower
Starch
Phosphorus 644 660 Sunflower seed
Sodium 3 9 Safflower
Vitamin A 50 50
Vitamin E 35.17 Sunflower seed
Vitamin D 0 0
Vitamin B1 1.163 1.48 Sunflower seed
Vitamin B2 0.415 0.355 Safflower
Vitamin B3 2.284 8.335 Sunflower seed
Vitamin B5 4.03 1.13 Safflower
Vitamin B6 1.17 1.345 Sunflower seed
Vitamin B12 0 0
Vitamin K 0 Sunflower seed
Folate 160 227 Sunflower seed
Trans Fat
Saturated Fat 3.682 4.455 Safflower
Monounsaturated Fat 4.848 18.528 Sunflower seed
Polyunsaturated fat 28.223 23.137 Safflower
Tryptophan 0.183 0.348 Sunflower seed
Threonine 0.586 0.928 Sunflower seed
Isoleucine 0.717 1.139 Sunflower seed
Leucine 1.154 1.659 Sunflower seed
Lysine 0.534 0.937 Sunflower seed
Methionine 0.284 0.494 Sunflower seed
Phenylalanine 0.806 1.169 Sunflower seed
Valine 1.025 1.315 Sunflower seed
Histidine 0.452 0.632 Sunflower seed
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.