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  6. Seeds, safflower seed meal, partially defatted vs. Sunflower seeds

Seeds, safflower seed meal, partially defatted vs. Sunflower seeds — In-Depth Nutrition Comparison

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How are seeds, safflower seed meal, partially defatted and sunflower seeds different?

  • Seeds, safflower seed meal, partially defatted is richer in vitamin B5 and magnesium, while sunflower seeds are higher in vitamin B3, vitamin B1, folate, potassium, vitamin B6, and copper.
  • Seeds, safflower seed meal, partially defatted covers your daily need for vitamin B5, 57% more than sunflower seeds.
  • Seeds, safflower seed meal, partially defatted is lower in saturated fat.

Seeds, safflower seed meal, partially defatted and Seeds, sunflower seed kernels, dried types were used in this article.

Infographic

Seeds, safflower seed meal, partially defatted vs Sunflower seeds 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" 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 250% 23% 6% 182% 578% 137% 273% 0.39% 261% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 232% 23% 57% 197% 600% 136% 283% 1.2% 254% 289%
Contains less SodiumSodium -66.7%
Contains more PotassiumPotassium +848.5%
~equal in Magnesium ~325mg
~equal in Calcium ~78mg
~equal in Iron ~5.25mg
~equal in Copper ~1.8mg
~equal in Zinc ~5mg
~equal in Phosphorus ~660mg
~equal in Manganese ~1.95mg

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 0% 0.67% 0% 0% 288% 95% 42% 240% 268% 0% 0% 119% 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 4.7% 1% 703% 0% 370% 82% 156% 68% 310% 0% 0% 170% 30%
Contains more Vitamin B2Vitamin B2 +16.1%
Contains more Vitamin B5Vitamin B5 +253.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +28.4%
Contains more Vitamin B3Vitamin B3 +268%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more FolateFolate +42.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Seeds, safflower seed meal, partially defatted Sunflower seeds DV% diff.
Vitamin E 35.17mg 234%
Polyunsaturated fat 1.584g 23.137g 144%
Selenium 53µg 96%
Fats 2.39g 51.46g 75%
Vitamin B5 3.996mg 1.13mg 57%
Monounsaturated fat 0.272g 18.528g 46%
Vitamin B3 2.265mg 8.335mg 38%
Fiber 8.6g 34%
Protein 35.62g 20.78g 30%
Vitamin B1 1.153mg 1.48mg 27%
Saturated fat 0.207g 4.455g 19%
Folate 159µg 227µg 17%
Potassium 68mg 645mg 17%
Vitamin B6 1.161mg 1.345mg 14%
Calories 342kcal 584kcal 12%
Carbs 48.73g 20g 10%
Choline 55.1mg 10%
Copper 1.733mg 1.8mg 7%
Magnesium 350mg 325mg 6%
Iron 4.86mg 5.25mg 5%
Vitamin B2 0.412mg 0.355mg 4%
Phosphorus 638mg 660mg 3%
Manganese 1.998mg 1.95mg 2%
Vitamin C 0mg 1.4mg 2%
Net carbs 48.73g 11.4g N/A
Calcium 77mg 78mg 0%
Sugar 2.62g N/A
Zinc 5.01mg 5mg 0%
Sodium 3mg 9mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.403mg 0.348mg 0%
Threonine 1.29mg 0.928mg 0%
Isoleucine 1.579mg 1.139mg 0%
Leucine 2.54mg 1.659mg 0%
Lysine 1.176mg 0.937mg 0%
Methionine 0.625mg 0.494mg 0%
Phenylalanine 1.774mg 1.169mg 0%
Valine 2.258mg 1.315mg 0%
Histidine 0.995mg 0.632mg 0%
Omega-3 - EPA 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
36% 2% 49% 6% 7%
Protein: 35.62 g
Fats: 2.39 g
Carbs: 48.73 g
Water: 6.41 g
Other: 6.85 g
21% 51% 20% 5% 3%
Protein: 20.78 g
Fats: 51.46 g
Carbs: 20 g
Water: 4.73 g
Other: 3.03 g
Contains more ProteinProtein +71.4%
Contains more CarbsCarbs +143.7%
Contains more WaterWater +35.5%
Contains more OtherOther +126.1%
Contains more FatsFats +2053.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 0.207 g
Monounsaturated fat: Mono. Fat 0.272 g
Polyunsaturated fat: Poly. Fat 1.584 g
10% 40% 50%
Saturated fat: Sat. Fat 4.455 g
Monounsaturated fat: Mono. Fat 18.528 g
Polyunsaturated fat: Poly. Fat 23.137 g
Contains less Sat. FatSaturated fat -95.4%
Contains more Mono. FatMonounsaturated fat +6711.8%
Contains more Poly. FatPolyunsaturated fat +1360.7%

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. Seeds, safflower seed meal, partially defatted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170559/nutrients
  2. Sunflower seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.