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Safflower vs. Winter melon — In-Depth Nutrition Comparison

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The main differences between safflower and winter melon

  • Winter melon contains less copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, vitamin B5, iron, zinc, and folate than safflower.
  • Daily need coverage for copper for safflower is 192% higher.
  • Winter melon has 35 times less magnesium than safflower. Safflower has 353mg of magnesium, while winter melon has 10mg.

Food types used in this article are Seeds, safflower seed kernels, dried and Waxgourd, (chinese preserving melon), raw.

Infographic

Safflower vs Winter melon 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" 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 7.1% 5.7% 0.53% 15% 7.7% 17% 8.1% 14% 7.6% 1.1%
Contains more MagnesiumMagnesium +3430%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +11350%
Contains more IronIron +1125%
Contains more CopperCopper +7495.7%
Contains more ZincZinc +727.9%
Contains more PhosphorusPhosphorus +3289.5%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +3372.4%

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 43% 0% 0% 0% 10% 25% 7.5% 8% 8.1% 0% 0% 3.8% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2807.5%
Contains more Vitamin B2Vitamin B2 +277.3%
Contains more Vitamin B3Vitamin B3 +471%
Contains more Vitamin B5Vitamin B5 +2930.1%
Contains more Vitamin B6Vitamin B6 +3242.9%
Contains more FolateFolate +3100%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 96%
Protein: 0.4 g
Fats: 0.2 g
Carbs: 3 g
Water: 96.1 g
Other: 0.3 g
Contains more ProteinProtein +3945%
Contains more FatsFats +19125%
Contains more CarbsCarbs +1043%
Contains more OtherOther +1720%
Contains more WaterWater +1610%

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
11% 26% 62%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.087 g
Contains more Mono. FatMonounsaturated fat +13002.7%
Contains more Poly. FatPolyunsaturated fat +32340.2%
Contains less Sat. FatSaturated fat -99.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Winter melon DV% diff.
Copper 1.747mg 0.023mg 192%
Polyunsaturated fat 28.223g 0.087g 188%
Vitamin B1 1.163mg 0.04mg 94%
Phosphorus 644mg 19mg 89%
Vitamin B6 1.17mg 0.035mg 87%
Manganese 2.014mg 0.058mg 85%
Magnesium 353mg 10mg 82%
Vitamin B5 4.03mg 0.133mg 78%
Fats 38.45g 0.2g 59%
Iron 4.9mg 0.4mg 56%
Zinc 5.05mg 0.61mg 40%
Folate 160µg 5µg 39%
Protein 16.18g 0.4g 32%
Calories 517kcal 13kcal 25%
Vitamin B2 0.415mg 0.11mg 23%
Potassium 687mg 6mg 20%
Saturated fat 3.682g 0.016g 17%
Vitamin C 0mg 13mg 14%
Monounsaturated fat 4.848g 0.037g 12%
Fiber 2.9g 12%
Vitamin B3 2.284mg 0.4mg 12%
Carbs 34.29g 3g 10%
Calcium 78mg 19mg 6%
Sodium 3mg 111mg 5%
Net carbs 34.29g 0.1g N/A
Vitamin A 3µg 0µg 0%
Selenium 0.2µg 0%
Tryptophan 0.183mg 0.002mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0.009mg 0%
Methionine 0.284mg 0.003mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

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

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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
82%
Safflower
8%
Winter melon
Minerals Daily Need Coverage Score
178%
Safflower
8%
Winter melon

Comparison summary

Which food is lower in Saturated fat?
Winter melon
Winter melon is lower in Saturated fat (difference - 3.666g)
Which food is cheaper?
Winter melon
Winter melon is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 108mg)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Winter melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170069/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.