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Seed vs Safflower - In-Depth Nutrition Comparison

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What are the differences between Seed and Safflower?

  • Seed is higher in Calcium, Vitamin B3, Iron, Phosphorus, and Manganese, yet Safflower is higher in Copper, Vitamin B1, Folate, Vitamin B2, and Potassium.
  • Safflower's daily need coverage for Copper is 91% more.
  • Seed has 8 times more Calcium than Safflower. While Seed has 631mg of Calcium, Safflower has only 78mg.

We used Seeds, chia seeds, dried and Seeds, safflower seed kernels, dried types in this article.

Infographic

Seed vs Safflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Seed
3
:
Contains more Calcium +709%
Contains more Iron +57.6%
Contains more Phosphorus +33.5%
Contains more Potassium +68.8%
Contains less Sodium -81.3%
Contains more Zinc +10.3%
Contains more Copper +89.1%
Equal in Magnesium - 353
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 190% 290% 240% 369% 36% 3% 125% 308%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains more Calcium +709%
Contains more Iron +57.6%
Contains more Phosphorus +33.5%
Contains more Potassium +68.8%
Contains less Sodium -81.3%
Contains more Zinc +10.3%
Contains more Copper +89.1%
Equal in Magnesium - 353

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
Seed
4
:
Contains more Vitamin C +∞%
Contains more Vitamin B3 +286.6%
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +144.1%
Contains more Folate +226.5%
Equal in Vitamin A - 50
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +286.6%
Contains more Vitamin B1 +87.6%
Contains more Vitamin B2 +144.1%
Contains more Folate +226.5%
Equal in Vitamin A - 50

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

All nutrients comparison - raw data values

Nutrient Seed Safflower Opinion
Net carbs 7.72g 34.29g Safflower
Protein 16.54g 16.18g Seed
Fats 30.74g 38.45g Safflower
Carbs 42.12g 34.29g Seed
Calories 486kcal 517kcal Safflower
Starch g g
Fructose g g
Sugar g g
Fiber 34.4g g Seed
Calcium 631mg 78mg Seed
Iron 7.72mg 4.9mg Seed
Magnesium 335mg 353mg Safflower
Phosphorus 860mg 644mg Seed
Potassium 407mg 687mg Safflower
Sodium 16mg 3mg Safflower
Zinc 4.58mg 5.05mg Safflower
Copper 0.924mg 1.747mg Safflower
Vitamin A 54IU 50IU Seed
Vitamin E 0.5mg mg Seed
Vitamin D IU 0IU Safflower
Vitamin D µg 0µg Safflower
Vitamin C 1.6mg 0mg Seed
Vitamin B1 0.62mg 1.163mg Safflower
Vitamin B2 0.17mg 0.415mg Safflower
Vitamin B3 8.83mg 2.284mg Seed
Vitamin B5 mg 4.03mg Safflower
Vitamin B6 mg 1.17mg Safflower
Folate 49µg 160µg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.436mg 0.183mg Seed
Threonine 0.709mg 0.586mg Seed
Isoleucine 0.801mg 0.717mg Seed
Leucine 1.371mg 1.154mg Seed
Lysine 0.97mg 0.534mg Seed
Methionine 0.588mg 0.284mg Seed
Phenylalanine 1.016mg 0.806mg Seed
Valine 0.95mg 1.025mg Safflower
Histidine 0.531mg 0.452mg Seed
Cholesterol 0mg 0mg
Trans Fat 0.14g g Safflower
Saturated Fat 3.33g 3.682g Seed
Monounsaturated Fat 2.309g 4.848g Safflower
Polyunsaturated fat 23.665g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seed Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
35
Seed
89
Safflower
Mineral Summary Score
195
Seed
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
99%
Seed
97%
Safflower
Carbohydrates
42%
Seed
34%
Safflower
Fats
142%
Seed
177%
Safflower

Comparison summary

Which food is lower in Saturated Fat?
Seed
Seed is lower in Saturated Fat (difference - 0.352g)
Which food is cheaper?
Seed
Seed is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 15)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.
Which food is richer in vitamins?
?
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

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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.