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Sesame vs Safflower - In-Depth Nutrition Comparison

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The main differences between Sesame and Safflower

  • Sesame has more Copper, Iron, Calcium, Zinc, and Manganese, however Safflower has more Vitamin B5, Vitamin B1, Vitamin B6, and Folate.
  • Daily need coverage for Copper from Sesame is 259% higher.
  • Safflower has 13 times less Calcium than Sesame. Sesame has 975mg of Calcium, while Safflower has 78mg.
  • Safflower is lower in Saturated Fat.

Food types used in this article are Seeds, sesame seeds, whole, dried and Seeds, safflower seed kernels, dried.

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Sesame 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
Sesame
4
:
Contains more Iron +196.9%
Contains more Calcium +1150%
Contains more Copper +133.7%
Contains more Zinc +53.5%
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Equal in Magnesium - 353
Equal in Phosphorus - 644
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 546% 293% 42% 251% 1361% 212% 270% 2%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Iron +196.9%
Contains more Calcium +1150%
Contains more Copper +133.7%
Contains more Zinc +53.5%
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Equal in Magnesium - 353
Equal in Phosphorus - 644

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
Sesame
3
:
Contains more Vitamin B3 +97.7%
Contains more Vitamin A +455.6%
Contains more Vitamin B1 +47%
Contains more Vitamin B2 +68%
Contains more Vitamin B5 +7960%
Contains more Vitamin B6 +48.1%
Contains more Folate +64.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 5% 0% 198% 57% 85% 3% 183% 0% 0% 73%
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 B3 +97.7%
Contains more Vitamin A +455.6%
Contains more Vitamin B1 +47%
Contains more Vitamin B2 +68%
Contains more Vitamin B5 +7960%
Contains more Vitamin B6 +48.1%
Contains more Folate +64.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
50
Sesame
89
Safflower
Mineral Summary Score
372
Sesame
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 food.
Protein
106%
Sesame
97%
Safflower
Carbohydrates
23%
Sesame
34%
Safflower
Fats
229%
Sesame
177%
Safflower

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sesame Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame 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 Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 3.275g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $3.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

All nutrients comparison - raw data values

Nutrient Sesame Safflower Opinion
Calories 573 517 Sesame
Protein 17.73 16.18 Sesame
Fats 49.67 38.45 Sesame
Vitamin C 0 0
Carbs 23.45 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 14.55 4.9 Sesame
Calcium 975 78 Sesame
Potassium 468 687 Safflower
Magnesium 351 353 Safflower
Sugar 0.3 Safflower
Fiber 11.8 Sesame
Copper 4.082 1.747 Sesame
Zinc 7.75 5.05 Sesame
Starch
Phosphorus 629 644 Safflower
Sodium 11 3 Safflower
Vitamin A 9 50 Safflower
Vitamin E 0.25 Sesame
Vitamin D 0 0
Vitamin B1 0.791 1.163 Safflower
Vitamin B2 0.247 0.415 Safflower
Vitamin B3 4.515 2.284 Sesame
Vitamin B5 0.05 4.03 Safflower
Vitamin B6 0.79 1.17 Safflower
Vitamin B12 0 0
Vitamin K 0 Sesame
Folate 97 160 Safflower
Trans Fat
Saturated Fat 6.957 3.682 Safflower
Monounsaturated Fat 18.759 4.848 Sesame
Polyunsaturated fat 21.773 28.223 Safflower
Tryptophan 0.388 0.183 Sesame
Threonine 0.736 0.586 Sesame
Isoleucine 0.763 0.717 Sesame
Leucine 1.358 1.154 Sesame
Lysine 0.569 0.534 Sesame
Methionine 0.586 0.284 Sesame
Phenylalanine 0.94 0.806 Sesame
Valine 0.99 1.025 Safflower
Histidine 0.522 0.452 Sesame
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 to the foods presented on this page can be found below.

  1. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.