Chia seeds vs. Safflower — In-Depth Nutrition Comparison
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What are the differences between chia seeds and safflower?
- Chia seeds are 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 have 8 times more calcium than safflower. While chia seeds have 631mg of calcium, safflower has only 78mg.
We used Seeds, chia seeds, dried and Seeds, safflower seed kernels, dried types in this article.
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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.
| 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% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.54 g
Fats:
30.74 g
Carbs:
42.12 g
Water:
5.8 g
Other:
4.8 g
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
Saturated fat:
Sat. Fat
3.33 g
Monounsaturated fat:
Mono. Fat
2.309 g
Polyunsaturated fat:
Poly. Fat
23.665 g
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.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Fiber | 34.4g | 138% | |
| Selenium | 55.2µg | 100% | |
| Copper | 0.924mg | 1.747mg | 91% |
| Vitamin B6 | 1.17mg | 90% | |
| Vitamin B5 | 4.03mg | 81% | |
| Calcium | 631mg | 78mg | 55% |
| Vitamin B1 | 0.62mg | 1.163mg | 45% |
| Vitamin B3 | 8.83mg | 2.284mg | 41% |
| Iron | 7.72mg | 4.9mg | 35% |
| Phosphorus | 860mg | 644mg | 31% |
| Manganese | 2.723mg | 2.014mg | 31% |
| Polyunsaturated fat | 23.665g | 28.223g | 30% |
| Folate | 49µg | 160µg | 28% |
| Vitamin B2 | 0.17mg | 0.415mg | 19% |
| Fats | 30.74g | 38.45g | 12% |
| Potassium | 407mg | 687mg | 8% |
| Monounsaturated fat | 2.309g | 4.848g | 6% |
| Magnesium | 335mg | 353mg | 4% |
| Zinc | 4.58mg | 5.05mg | 4% |
| Carbs | 42.12g | 34.29g | 3% |
| Vitamin E | 0.5mg | 3% | |
| Saturated fat | 3.33g | 3.682g | 2% |
| Calories | 486kcal | 517kcal | 2% |
| Vitamin C | 1.6mg | 0mg | 2% |
| Protein | 16.54g | 16.18g | 1% |
| Sodium | 16mg | 3mg | 1% |
| Net carbs | 7.72g | 34.29g | N/A |
| Vitamin A | 3µg | 0% | |
| Trans fat | 0.14g | N/A | |
| Tryptophan | 0.436mg | 0.183mg | 0% |
| Threonine | 0.709mg | 0.586mg | 0% |
| Isoleucine | 0.801mg | 0.717mg | 0% |
| Leucine | 1.371mg | 1.154mg | 0% |
| Lysine | 0.97mg | 0.534mg | 0% |
| Methionine | 0.588mg | 0.284mg | 0% |
| Phenylalanine | 1.016mg | 0.806mg | 0% |
| Valine | 0.95mg | 1.025mg | 0% |
| Histidine | 0.531mg | 0.452mg | 0% |
| Omega-3 - ALA | 17.83g | N/A | |
| Omega-6 - Linoleic acid | 5.835g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
82%
Minerals Daily Need Coverage Score
221%
178%
Comparison summary
Which food contains less Sodium?
Safflower contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 15)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Chia seeds is lower in Saturated fat (difference - 0.352g)
Which food is cheaper?
Chia seeds is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is richer in minerals?
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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.