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  6. Flax seeds vs. Safflower

Flax seeds vs. Safflower — In-Depth Nutrition Comparison

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Differences between flax seeds and safflower

  • Flax seeds are higher in vitamin B1, manganese, calcium, iron, and magnesium; however, safflower is richer in vitamin B5, copper, vitamin B6, vitamin B2, and folate.
  • Safflower's daily need coverage for vitamin B5 is 61% higher.
  • Flax seeds have 3 times more calcium than safflower. While flax seeds have 255mg of calcium, safflower has only 78mg.

The food types used in this comparison are Seeds, flaxseed and Seeds, safflower seed kernels, dried.

Infographic

Flax 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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
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 +226.9%
Contains more PotassiumPotassium +18.3%
Contains more IronIron +16.9%
Contains more ManganeseManganese +23.2%
Contains more SeleniumSelenium +∞%
Contains more CopperCopper +43.2%
Contains more ZincZinc +16.4%
Contains less SodiumSodium -90%
~equal in Magnesium ~353mg
~equal in Phosphorus ~644mg

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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +41.4%
Contains more Vitamin B3Vitamin B3 +34.9%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +157.8%
Contains more Vitamin B5Vitamin B5 +309.1%
Contains more Vitamin B6Vitamin B6 +147.4%
Contains more FolateFolate +83.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Flax seeds Safflower DV% diff.
Fiber 27.3g 109%
Vitamin B5 0.985mg 4.03mg 61%
Copper 1.22mg 1.747mg 59%
Vitamin B6 0.473mg 1.17mg 54%
Selenium 25.4µg 46%
Vitamin B1 1.644mg 1.163mg 40%
Vitamin B2 0.161mg 0.415mg 20%
Manganese 2.482mg 2.014mg 20%
Folate 87µg 160µg 18%
Calcium 255mg 78mg 18%
Choline 78.7mg 14%
Iron 5.73mg 4.9mg 10%
Magnesium 392mg 353mg 9%
Monounsaturated fat 7.527g 4.848g 7%
Zinc 4.34mg 5.05mg 6%
Fats 42.16g 38.45g 6%
Vitamin B3 3.08mg 2.284mg 5%
Vitamin K 4.3µg 4%
Protein 18.29g 16.18g 4%
Potassium 813mg 687mg 4%
Polyunsaturated fat 28.73g 28.223g 3%
Vitamin E 0.31mg 2%
Carbs 28.88g 34.29g 2%
Calories 534kcal 517kcal 1%
Vitamin C 0.6mg 0mg 1%
Sodium 30mg 3mg 1%
Net carbs 1.58g 34.29g N/A
Sugar 1.55g N/A
Phosphorus 642mg 644mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 3.663g 3.682g 0%
Tryptophan 0.297mg 0.183mg 0%
Threonine 0.766mg 0.586mg 0%
Isoleucine 0.896mg 0.717mg 0%
Leucine 1.235mg 1.154mg 0%
Lysine 0.862mg 0.534mg 0%
Methionine 0.37mg 0.284mg 0%
Phenylalanine 0.957mg 0.806mg 0%
Valine 1.072mg 1.025mg 0%
Histidine 0.472mg 0.452mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 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 ProteinProtein +13%
Contains more WaterWater +23.8%
Contains more CarbsCarbs +18.7%
Contains more OtherOther +47.2%
~equal in Fats ~38.45g

Fat Type Comparison

Fat type breakdown side-by-side comparison
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 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 more Mono. FatMonounsaturated fat +55.3%
~equal in Saturated fat ~3.682g
~equal in Polyunsaturated fat ~28.223g

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.