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  6. Safflower vs. Teff

Safflower vs. Teff — In-Depth Nutrition Comparison

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Summary of differences between Safflower and Teff

  • Safflower has more Copper, Vitamin B1, Vitamin B5, Vitamin B6, Magnesium, Phosphorus, and Zinc, while Teff has more Manganese, and Iron.
  • Teff covers your daily need of Manganese 314% more than Safflower.
  • Safflower contains 8 times more Saturated Fat than Teff. While Safflower contains 3.682g of Saturated Fat, Teff contains only 0.449g.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Teff, uncooked.

Infographic

Safflower vs Teff 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.
Safflower
Safflower
6
:
4
Teff
Teff
Contains more Magnesium +91.8%
Contains more Phosphorus +50.1%
Contains more Potassium +60.9%
Contains less Sodium -75%
Contains more Zinc +39.1%
Contains more Copper +115.7%
Contains more Calcium +130.8%
Contains more Iron +55.7%
Contains more Manganese +358.8%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Teff
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 287% 132% 184% 38% 2% 99% 270% 1206% 24%
Contains more Magnesium +91.8%
Contains more Phosphorus +50.1%
Contains more Potassium +60.9%
Contains less Sodium -75%
Contains more Zinc +39.1%
Contains more Copper +115.7%
Contains more Calcium +130.8%
Contains more Iron +55.7%
Contains more Manganese +358.8%

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
Safflower
9
:
3
Teff
Teff
Contains more Vitamin A +455.6%
Contains more Vitamin B1 +198.2%
Contains more Vitamin B2 +53.7%
Contains more Vitamin B5 +327.8%
Contains more Vitamin B6 +142.7%
Contains more Vitamin B3 +47.2%
Safflower
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%
Teff
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 2% 0% 0% 98% 63% 64% 57% 112% 0% 0% 5%
Contains more Vitamin A +455.6%
Contains more Vitamin B1 +198.2%
Contains more Vitamin B2 +53.7%
Contains more Vitamin B5 +327.8%
Contains more Vitamin B6 +142.7%
Contains more Vitamin B3 +47.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
3
:
2
Teff
Teff
Contains more Protein +21.7%
Contains more Fats +1515.5%
Contains more Other +130.4%
Contains more Carbs +113.3%
Contains more Water +56.9%
Safflower
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
Teff
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more Protein +21.7%
Contains more Fats +1515.5%
Contains more Other +130.4%
Contains more Carbs +113.3%
Contains more Water +56.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Teff
Teff
Contains more Monounsaturated Fat +723.1%
Contains more Polyunsaturated fat +2535.2%
Contains less Saturated Fat -87.8%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Teff
21% 28% 51%
Saturated Fat: 0.449 g
Monounsaturated Fat: 0.589 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +723.1%
Contains more Polyunsaturated fat +2535.2%
Contains less Saturated Fat -87.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Teff
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Safflower Teff Opinion
Net carbs 34.29g 65.13g Teff
Protein 16.18g 13.3g Safflower
Fats 38.45g 2.38g Safflower
Carbs 34.29g 73.13g Teff
Calories 517kcal 367kcal Safflower
Starch 36.56g Teff
Fructose 0.47g Teff
Sugar 1.84g Safflower
Fiber 8g Teff
Calcium 78mg 180mg Teff
Iron 4.9mg 7.63mg Teff
Magnesium 353mg 184mg Safflower
Phosphorus 644mg 429mg Safflower
Potassium 687mg 427mg Safflower
Sodium 3mg 12mg Safflower
Zinc 5.05mg 3.63mg Safflower
Copper 1.747mg 0.81mg Safflower
Manganese 2.014mg 9.24mg Teff
Selenium 4.4µg Teff
Vitamin A 50IU 9IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.08mg Teff
Vitamin B1 1.163mg 0.39mg Safflower
Vitamin B2 0.415mg 0.27mg Safflower
Vitamin B3 2.284mg 3.363mg Teff
Vitamin B5 4.03mg 0.942mg Safflower
Vitamin B6 1.17mg 0.482mg Safflower
Folate 160µg Safflower
Vitamin K 1.9µg Teff
Tryptophan 0.183mg 0.139mg Safflower
Threonine 0.586mg 0.51mg Safflower
Isoleucine 0.717mg 0.501mg Safflower
Leucine 1.154mg 1.068mg Safflower
Lysine 0.534mg 0.376mg Safflower
Methionine 0.284mg 0.428mg Teff
Phenylalanine 0.806mg 0.698mg Safflower
Valine 1.025mg 0.686mg Safflower
Histidine 0.452mg 0.301mg Safflower
Saturated Fat 3.682g 0.449g Teff
Monounsaturated Fat 4.848g 0.589g Safflower
Polyunsaturated fat 28.223g 1.071g Safflower
Omega-3 - ALA 0.135g Teff

Which food is preferable for your diet?

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

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
33%
Teff
Minerals Daily Need Coverage Score
178%
Safflower
229%
Teff

Comparison summary

Which food is lower in Cholesterol?
Teff
Teff is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Teff
Teff is lower in Saturated Fat (difference - 3.233g)
Which food is cheaper?
Teff
Teff is cheaper (difference - $0.8)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 1.84g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 9mg)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.