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  6. Safflower vs. Watermelon seeds

Safflower vs. Watermelon seeds — In-Depth Nutrition Comparison

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A recap on the differences between safflower and watermelon seeds

  • Safflower has more copper, vitamin B6, vitamin B1, vitamin B5, folate, and vitamin B2; however, watermelon seeds are higher in zinc, magnesium, and iron.
  • Safflower covers your daily copper needs 118% more than watermelon seeds.
  • Watermelon seeds contain 13 times less vitamin B6 than safflower. Safflower contains 1.17mg of vitamin B6, while watermelon seeds contain 0.089mg.
  • Safflower has less saturated fat.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Seeds, watermelon seed kernels, dried.

Infographic

Safflower vs Watermelon seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
Contains more CalciumCalcium +44.4%
Contains more CopperCopper +154.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +24.8%
Contains more MagnesiumMagnesium +45.9%
Contains more IronIron +48.6%
Contains more ZincZinc +102.8%
Contains more PhosphorusPhosphorus +17.2%
~equal in Potassium ~648mg
~equal in Selenium ~µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +512.1%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B5Vitamin B5 +1064.7%
Contains more Vitamin B6Vitamin B6 +1214.6%
Contains more FolateFolate +175.9%
Contains more Vitamin B3Vitamin B3 +55.4%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Watermelon seeds DV% diff.
Copper 1.747mg 0.686mg 118%
Vitamin B6 1.17mg 0.089mg 83%
Vitamin B1 1.163mg 0.19mg 81%
Vitamin B5 4.03mg 0.346mg 74%
Zinc 5.05mg 10.24mg 47%
Magnesium 353mg 515mg 39%
Iron 4.9mg 7.28mg 30%
Saturated fat 3.682g 9.779g 28%
Folate 160µg 58µg 26%
Protein 16.18g 28.33g 24%
Vitamin B2 0.415mg 0.145mg 21%
Manganese 2.014mg 1.614mg 17%
Phosphorus 644mg 755mg 16%
Fats 38.45g 47.37g 14%
Vitamin B3 2.284mg 3.55mg 8%
Carbs 34.29g 15.31g 6%
Monounsaturated fat 4.848g 7.407g 6%
Sodium 3mg 99mg 4%
Calories 517kcal 557kcal 2%
Calcium 78mg 54mg 2%
Potassium 687mg 648mg 1%
Polyunsaturated fat 28.223g 28.094g 1%
Net carbs 34.29g 15.31g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.39mg 0%
Threonine 0.586mg 1.112mg 0%
Isoleucine 0.717mg 1.342mg 0%
Leucine 1.154mg 2.149mg 0%
Lysine 0.534mg 0.887mg 0%
Methionine 0.284mg 0.834mg 0%
Phenylalanine 0.806mg 2.031mg 0%
Valine 1.025mg 1.556mg 0%
Histidine 0.452mg 0.775mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 g
Contains more CarbsCarbs +124%
Contains more WaterWater +11.3%
Contains more OtherOther +38.6%
Contains more ProteinProtein +75.1%
Contains more FatsFats +23.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
22% 16% 62%
Saturated fat: Sat. Fat 9.779 g
Monounsaturated fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 g
Contains less Sat. FatSaturated fat -62.3%
Contains more Mono. FatMonounsaturated fat +52.8%
~equal in Polyunsaturated fat ~28.094g

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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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.