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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.

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Seed 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
Seed
3
:
Contains more Iron +57.6%
Contains more Calcium +709%
Contains more Phosphorus +33.5%
Contains more Potassium +68.8%
Contains more Copper +89.1%
Contains more Zinc +10.3%
Contains less Sodium -81.3%
Equal in Magnesium - 353
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 290% 190% 36% 240% 308% 125% 369% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Iron +57.6%
Contains more Calcium +709%
Contains more Phosphorus +33.5%
Contains more Potassium +68.8%
Contains more Copper +89.1%
Contains more Zinc +10.3%
Contains less Sodium -81.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 6% 4% 10% 0% 155% 40% 166% 0% 0% 0% 0% 37%
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 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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
99%
Seed
97%
Safflower
Carbohydrates
42%
Seed
34%
Safflower
Fats
142%
Seed
177%
Safflower

Comparison summary table

Pay attention at 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 Cholesterol Equal
Lower in Sugars Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Seed 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?
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars ( g)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Seed Safflower Opinion
Calories 486 517 Safflower
Protein 16.54 16.18 Seed
Fats 30.74 38.45 Safflower
Vitamin C 1.6 0 Seed
Carbs 42.12 34.29 Seed
Cholesterol 0 0
Vitamin D 0 Safflower
Iron 7.72 4.9 Seed
Calcium 631 78 Seed
Potassium 407 687 Safflower
Magnesium 335 353 Safflower
Sugars
Fiber 34.4 Seed
Copper 0.924 1.747 Safflower
Zinc 4.58 5.05 Safflower
Starch
Phosphorus 860 644 Seed
Sodium 16 3 Safflower
Vitamin A 54 50 Seed
Vitamin E 0.5 Seed
Vitamin D 0 Safflower
Vitamin B1 0.62 1.163 Safflower
Vitamin B2 0.17 0.415 Safflower
Vitamin B3 8.83 2.284 Seed
Vitamin B5 4.03 Safflower
Vitamin B6 1.17 Safflower
Vitamin B12 0 0
Vitamin K
Folate 49 160 Safflower
Trans Fat 0.14 Safflower
Saturated Fat 3.33 3.682 Seed
Monounsaturated Fat 2.309 4.848 Safflower
Polyunsaturated fat 23.665 28.223 Safflower
Tryptophan 0.436 0.183 Seed
Threonine 0.709 0.586 Seed
Isoleucine 0.801 0.717 Seed
Leucine 1.371 1.154 Seed
Lysine 0.97 0.534 Seed
Methionine 0.588 0.284 Seed
Phenylalanine 1.016 0.806 Seed
Valine 0.95 1.025 Safflower
Histidine 0.531 0.452 Seed
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 of 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.