Saffron vs. Safflower — Health Impact and Nutrition Differences

Macronutrients

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Saffron

2

Protein: 11.43 g

Fats: 5.85 g

Carbs: 65.37 g

Water: 11.9 g

Other: 5.45 g

Safflower

3

Protein: 16.18 g

Fats: 38.45 g

Carbs: 34.29 g

Water: 5.62 g

Other: 5.46 g

Contains more CarbsCarbs	+90.6%
Contains more WaterWater	+111.7%

Contains more ProteinProtein	+41.6%
Contains more FatsFats	+557.3%

~equal in Other ~5.46g

Comparing these spices, we can see that saffron contains more fiber and carbs, while safflower is higher in fats and protein.

Both contain no cholesterol.

Vitamins

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.

Saffron

2

100 g 300 g 0.25 tsp - 0.5g1 tbsp - 2.1g

Safflower

6

100 g 300 g 1 oz - 28.35g

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+800%

Contains more Vitamin B1Vitamin B1	+911.3%
Contains more Vitamin B2Vitamin B2	+55.4%
Contains more Vitamin B3Vitamin B3	+56.4%
Contains more Vitamin B6Vitamin B6	+15.8%
Contains more FolateFolate	+72%

~equal in Vitamin E ~mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

~equal in Choline ~mg

Safflower seeds are naturally higher in most vitamins than saffron. Safflower contains more B-complex vitamins: vitamins B1, B2, B3, B6, and B9 (folate). On the other hand, saffron has more vitamins A and C.

Both lack Vitamin D, Vitamin E, Vitamin K, Vitamin B5, and Vitamin B12. In addition, safflower has no Vitamin C.

Minerals

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.

Saffron

5

100 g 300 g 0.25 tsp - 0.5g1 tbsp - 2.1g

Safflower

5

100 g 300 g 1 oz - 28.35g

Contains more CalciumCalcium	+42.3%
Contains more PotassiumPotassium	+150.9%
Contains more IronIron	+126.5%
Contains more ManganeseManganese	+1310.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+33.7%
Contains more CopperCopper	+432.6%
Contains more ZincZinc	+363.3%
Contains more PhosphorusPhosphorus	+155.6%
Contains less SodiumSodium	-98%

Both saffron and safflower are packed with minerals, but mineral amounts differ. Saffron has more iron, calcium, manganese, and potassium than safflower. On the other hand, safflower is higher in magnesium, zinc, copper, and phosphorus and contains less sodium than saffron.

Glycemic Index

No information is provided about the glycemic index values of saffron and safflower.

Acidity

There is no information provided about the pH of these foods as well.

However, the PRAL value or potential renal acid load value is calculated for these foods. The PRAL value shows the acidifying effect of the given food on the host's body. 

The PRAL value of saffron is -29.6, making it base-producing, whereas the PRAL value of safflower is 7.1 making it acid-producing.

Diabetes

According to research, safflower oil may help improve insulin sensitivity and reduce blood cholesterol and sugar levels in obese postmenopausal women with type 2 diabetes. What's more, safflower oil may reduce abdominal fat and increase muscle tissue in this group of women after 16 weeks, as it contains a polyunsaturated fatty acid called linoleic acid (1).

On the other hand, saffron may also be beneficial for type 2 diabetes. Research shows that hydroalcoholic saffron extract may significantly improve blood glucose control by lowering serum FBS levels in type 2 diabetic patients. However, more research is required (2).

Anti-inflammatory Effects

According to studies, safflower is an excellent source of polyphenolic compounds. These compounds inhibit nitric oxide synthase's pro-inflammatory activity and have anti-inflammatory, anti-bacterial, and antioxidant effects (3).

On the other hand, saffron also contains antioxidants, which have anti-inflammatory effects. This plant contains kaempferol, a compound that may help to reduce inflammation (4).

Weight Loss

In one eight-week study, women who took saffron supplements felt more satiated and lost significantly more weight than women in the placebo group.

Other research shows that saffron extract may help people with coronary heart disease by lowering body mass index, total fat mass, and waist circumference. The study found that people taking the supplement also had decreased appetite. Cooking saffron is an easy way to add it to your diet without the increasing risk of snacking (5).

Cancer

Saffron is an excellent source of potent antioxidants, including crocin, picrocrocin, and safranal, which help fight against oxidative stress and free radicals. Free radicals damage human cells, increasing the risk of several types of cancers. Besides, mentioned antioxidants can contribute to the death of cancer cells and reduce angiogenesis (6).

Research shows that safflower seeds inhibit the proliferation of human cancer cells, particularly breast cancer cells (7).

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Saffron and safflower are two distinct plants with different properties, including potential effects on cardiovascular disease (CVD).

Studies have shown that saffron may have cardiovascular benefits. For example, research indicates that saffron may help lower blood pressure, improve lipid profile (including reducing LDL (“bad” cholesterol) and increasing HDL (“good” cholesterol) levels), and have antioxidant and anti-inflammatory effects, which could potentially reduce the risk of CVD (8).

Safflower oil is rich in unsaturated fatty acids, particularly linoleic acid, which is an omega-6 fatty acid. Some studies suggest that replacing saturated fats with unsaturated fats, such as those found in safflower oil, can improve cardiovascular health by reducing LDL cholesterol levels. However, the evidence on safflower oil's specific effects on CVD is mixed, and more research is needed to fully understand its potential benefits (9).

To summarize, saffron and safflower both offer some cardiovascular benefits, but the reason behind saffron's positive impact is its antioxidant and anti-inflammatory properties while safflower oil's benefits can be attributed to its unsaturated fatty acid content. It's important to keep in mind that as with any dietary component, it's crucial to consume these in moderation and as part of a balanced diet.

Aphrodisiac Effect

Research has shown that saffron has aphrodisiac effects, especially in people taking antidepressants. According to a study, a daily intake of 30 mg of saffron for four weeks may improve erectile function compared to a placebo in men with erectile dysfunction.

In addition, an analysis of six studies found that saffron supplementation significantly improved erectile function, libido, and overall satisfaction but did not improve sperm performance (10).

Digestion & Liver

Crocin found in saffron may show beneficial effects on patients with gastritis, peptic ulcer, and inflammatory bowel disease; curcurin shows similar effects in patients with irritable bowel syndrome or IBS. The hepatoprotective activity of saffron is mainly due to its antioxidant properties (11).

Safflower seed powder shows hepatoprotection against non-alcoholic fatty liver disease, the most common liver disease (12).

Neurological & Mental Health

Several studies have shown that saffron is as effective as Donepezil in the treatment of mild-to-moderate Alzheimer’s disease. Saffron may reduce neurodegeneration, improve learning ability and cognitive functions, and enhance memory (13).

In animal and human studies, saffron has shown anticonvulsant activities (prevention of seizures) and reduced withdrawal or discontinuation syndrome occurring in people who have a psychological dependence on alcohol or drugs (14).

Saffron may reduce anxiety and depression symptoms (15, 16). It has a significant effect on the severity of depression (17).

A study on 22 healthy elderly women and men shows that safflower oil can enhance memory performance and attention without enhancing blood sugar levels (18).

Ocular Health

Daily intake of 30mg saffron for 6 months may result in a significant improvement in retinal function in patients with age-related macular degeneration over the mid-term (19). Short-term saffron supplementation may improve retinal flicker sensitivity in patients as well (20).

Skin Health

Safflower seed oil, along with other vegetable oils, has anti-inflammatory and antioxidant effects on the skin and helps in wound healing and repairment of the skin barrier (21). It has antimicrobial and antifungal properties as well (22).

Safflower seed oil and its active compound acatecin inhibit ultraviolet-induced skin photoaging and may have the potential as an anti-wrinkle agent as well (23).

According to an animal study, safflower water extract may improve skin condition in systematic scleroderma patients due to reduced inflammatory response (24).