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Saffron vs Safflower - In-Depth Nutrition Comparison

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How are Saffron and Safflower different?

  • Saffron is richer in Manganese, Iron, and Potassium, while Safflower is higher in Copper, Vitamin C, Vitamin B1, Phosphorus, Zinc, Magnesium, and Folate.
  • Saffron covers your daily need of Manganese 1148% more than Safflower.
  • Saffron contains 3 times more Potassium than Safflower. Saffron contains 1724mg of Potassium, while Safflower contains 687mg.

Spices, saffron and Seeds, safflower seed kernels, dried types were used in this article.

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Saffron vs Safflower 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 more Iron +126.5%
Contains more Calcium +42.3%
Contains more Potassium +150.9%
Contains more Magnesium +33.7%
Contains more Copper +432.6%
Contains more Zinc +363.3%
Contains more Phosphorus +155.6%
Contains less Sodium -98%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 417% 34% 153% 189% 110% 30% 108% 20%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Iron +126.5%
Contains more Calcium +42.3%
Contains more Potassium +150.9%
Contains more Magnesium +33.7%
Contains more Copper +432.6%
Contains more Zinc +363.3%
Contains more Phosphorus +155.6%
Contains less Sodium -98%

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 C +∞%
Contains more Vitamin A +960%
Contains more Vitamin B1 +911.3%
Contains more Vitamin B2 +55.4%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +15.8%
Contains more Folate +72%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 270% 32% 0% 0% 29% 62% 28% 0% 234% 0% 0% 70%
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%
Contains more Vitamin C +∞%
Contains more Vitamin A +960%
Contains more Vitamin B1 +911.3%
Contains more Vitamin B2 +55.4%
Contains more Vitamin B3 +56.4%
Contains more Vitamin B6 +15.8%
Contains more Folate +72%

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
60
Saffron
89
Safflower
Mineral Summary Score
132
Saffron
190
Safflower

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
69%
Saffron
97%
Safflower
Carbohydrates
65%
Saffron
34%
Safflower
Fats
27%
Saffron
177%
Safflower

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.
Saffron Safflower
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Saffron Safflower
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 lower in Saturated Fat?
Saffron
Saffron is lower in Saturated Fat (difference - 2.096g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 145mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 70)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.4)
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 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 Saffron Safflower Opinion
Calories 310 517 Safflower
Protein 11.43 16.18 Safflower
Fats 5.85 38.45 Safflower
Vitamin C 80.8 0 Saffron
Carbs 65.37 34.29 Saffron
Cholesterol 0 0
Vitamin D 0 0
Iron 11.1 4.9 Saffron
Calcium 111 78 Saffron
Potassium 1724 687 Saffron
Magnesium 264 353 Safflower
Sugar
Fiber 3.9 Saffron
Copper 0.328 1.747 Safflower
Zinc 1.09 5.05 Safflower
Starch
Phosphorus 252 644 Safflower
Sodium 148 3 Safflower
Vitamin A 530 50 Saffron
Vitamin E
Vitamin D 0 0
Vitamin B1 0.115 1.163 Safflower
Vitamin B2 0.267 0.415 Safflower
Vitamin B3 1.46 2.284 Safflower
Vitamin B5 4.03 Safflower
Vitamin B6 1.01 1.17 Safflower
Vitamin B12 0 0
Vitamin K
Folate 93 160 Safflower
Trans Fat 0 Safflower
Saturated Fat 1.586 3.682 Saffron
Monounsaturated Fat 0.429 4.848 Safflower
Polyunsaturated fat 2.067 28.223 Safflower
Tryptophan 0.183 Safflower
Threonine 0.586 Safflower
Isoleucine 0.717 Safflower
Leucine 1.154 Safflower
Lysine 0.534 Safflower
Methionine 0.284 Safflower
Phenylalanine 0.806 Safflower
Valine 1.025 Safflower
Histidine 0.452 Safflower
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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.