Safflower vs. Tahini — In-Depth Nutrition Comparison
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What are the differences between safflower and tahini?
- Safflower is higher in vitamin B6, vitamin B5, magnesium, manganese, folate, and copper, yet tahini is higher in iron, calcium, and vitamin B3.
- Safflower's daily need coverage for vitamin B6 is 79% more.
- Safflower has 6 times more vitamin B5 than tahini. While safflower has 4.03mg of vitamin B5, tahini has only 0.693mg.
- The amount of saturated fat in safflower is lower.
We used Seeds, safflower seed kernels, dried and Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) 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.
| Contains more MagnesiumMagnesium | +271.6% |
| Contains more PotassiumPotassium | +65.9% |
| Contains less SodiumSodium | -97.4% |
| Contains more ManganeseManganese | +38.3% |
| Contains more CalciumCalcium | +446.2% |
| Contains more IronIron | +82.7% |
| Contains more PhosphorusPhosphorus | +13.7% |
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 B5Vitamin B5 | +481.5% |
| Contains more Vitamin B6Vitamin B6 | +685.2% |
| Contains more FolateFolate | +63.3% |
| Contains more Vitamin B2Vitamin B2 | +14% |
| Contains more Vitamin B3Vitamin B3 | +138.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 1.17mg | 0.149mg | 79% |
| Vitamin B5 | 4.03mg | 0.693mg | 67% |
| Selenium | 34.4µg | 63% | |
| Magnesium | 353mg | 95mg | 61% |
| Iron | 4.9mg | 8.95mg | 51% |
| Monounsaturated fat | 4.848g | 20.302g | 39% |
| Fiber | 9.3g | 37% | |
| Calcium | 78mg | 426mg | 35% |
| Polyunsaturated fat | 28.223g | 23.564g | 31% |
| Manganese | 2.014mg | 1.456mg | 24% |
| Fats | 38.45g | 53.76g | 24% |
| Vitamin B3 | 2.284mg | 5.45mg | 20% |
| Saturated fat | 3.682g | 7.529g | 17% |
| Folate | 160µg | 98µg | 16% |
| Copper | 1.747mg | 1.61mg | 15% |
| Phosphorus | 644mg | 732mg | 13% |
| Potassium | 687mg | 414mg | 8% |
| Choline | 25.8mg | 5% | |
| Sodium | 3mg | 115mg | 5% |
| Vitamin B1 | 1.163mg | 1.22mg | 5% |
| Calories | 517kcal | 595kcal | 4% |
| Vitamin B2 | 0.415mg | 0.473mg | 4% |
| Zinc | 5.05mg | 4.62mg | 4% |
| Carbs | 34.29g | 21.19g | 4% |
| Protein | 16.18g | 17g | 2% |
| Vitamin E | 0.25mg | 2% | |
| Net carbs | 34.29g | 11.89g | N/A |
| Sugar | 0.49g | N/A | |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.183mg | 0.372mg | 0% |
| Threonine | 0.586mg | 0.706mg | 0% |
| Isoleucine | 0.717mg | 0.731mg | 0% |
| Leucine | 1.154mg | 1.302mg | 0% |
| Lysine | 0.534mg | 0.545mg | 0% |
| Methionine | 0.284mg | 0.561mg | 0% |
| Phenylalanine | 0.806mg | 0.901mg | 0% |
| Valine | 1.025mg | 0.95mg | 0% |
| Histidine | 0.452mg | 0.5mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +61.8% |
| Contains more WaterWater | +84.3% |
| Contains more FatsFats | +39.8% |
~equal in
Protein
~17g
~equal in
Other
~5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -51.1% |
| Contains more Poly. FatPolyunsaturated fat | +19.8% |
| Contains more Mono. FatMonounsaturated fat | +318.8% |
