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Chia seeds vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between Chia seeds and Safflower?

  • Chia seeds 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.
  • Chia seeds has 8 times more Calcium than Safflower. While Chia seeds 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

Chia seeds 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" 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 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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%
Contains more CalciumCalcium +709%
Contains more IronIron +57.6%
Contains more PhosphorusPhosphorus +33.5%
Contains more ManganeseManganese +35.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +68.8%
Contains more CopperCopper +89.1%
Contains more ZincZinc +10.3%
Contains less SodiumSodium -81.3%
~equal in Magnesium ~353mg

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 5.3% 3.2% 10% 0% 155% 39% 166% 0% 0% 0% 0% 37% 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% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +286.6%
Contains more Vitamin B1Vitamin B1 +87.6%
Contains more Vitamin B2Vitamin B2 +144.1%
Contains more FolateFolate +226.5%
~equal in Vitamin A ~50IU
~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
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
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
Contains more CarbsCarbs +22.8%
Contains more FatsFats +25.1%
Contains more OtherOther +13.8%
~equal in Protein ~16.18g
~equal in Water ~5.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated Fat: Sat. Fat 3.33 g
Monounsaturated Fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 g
10% 13% 77%
Saturated Fat: Sat. Fat 3.682 g
Monounsaturated Fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated Fat -9.6%
Contains more Mono. FatMonounsaturated Fat +110%
Contains more Poly. FatPolyunsaturated fat +19.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chia seeds Safflower Opinion
Calories 486kcal 517kcal Safflower
Protein 16.54g 16.18g Chia seeds
Fats 30.74g 38.45g Safflower
Vitamin C 1.6mg 0mg Chia seeds
Net carbs 7.72g 34.29g Safflower
Carbs 42.12g 34.29g Chia seeds
Magnesium 335mg 353mg Safflower
Calcium 631mg 78mg Chia seeds
Potassium 407mg 687mg Safflower
Iron 7.72mg 4.9mg Chia seeds
Fiber 34.4g Chia seeds
Copper 0.924mg 1.747mg Safflower
Zinc 4.58mg 5.05mg Safflower
Phosphorus 860mg 644mg Chia seeds
Sodium 16mg 3mg Safflower
Vitamin A 54IU 50IU Chia seeds
Vitamin A RAE 3µg Safflower
Vitamin E 0.5mg Chia seeds
Manganese 2.723mg 2.014mg Chia seeds
Selenium 55.2µg Chia seeds
Vitamin B1 0.62mg 1.163mg Safflower
Vitamin B2 0.17mg 0.415mg Safflower
Vitamin B3 8.83mg 2.284mg Chia seeds
Vitamin B5 4.03mg Safflower
Vitamin B6 1.17mg Safflower
Folate 49µg 160µg Safflower
Trans Fat 0.14g Safflower
Saturated Fat 3.33g 3.682g Chia seeds
Monounsaturated Fat 2.309g 4.848g Safflower
Polyunsaturated fat 23.665g 28.223g Safflower
Tryptophan 0.436mg 0.183mg Chia seeds
Threonine 0.709mg 0.586mg Chia seeds
Isoleucine 0.801mg 0.717mg Chia seeds
Leucine 1.371mg 1.154mg Chia seeds
Lysine 0.97mg 0.534mg Chia seeds
Methionine 0.588mg 0.284mg Chia seeds
Phenylalanine 1.016mg 0.806mg Chia seeds
Valine 0.95mg 1.025mg Safflower
Histidine 0.531mg 0.452mg Chia seeds
Omega-3 - ALA 17.83g Chia seeds
Omega-6 - Linoleic acid 5.835g Chia seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chia seeds Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
32%
Chia seeds
82%
Safflower
Minerals Daily Need Coverage Score
221%
Chia seeds
178%
Safflower

Comparison summary

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 is lower in Saturated Fat?
Chia seeds
Chia seeds is lower in Saturated Fat (difference - 0.352g)
Which food is cheaper?
Chia seeds
Chia seeds is cheaper (difference - $0.8)
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.
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

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. Chia seeds - 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.