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.
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
Contains
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Calcium
+1150%
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Iron
+196.9%
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Zinc
+53.5%
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Copper
+133.7%
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Potassium
+46.8%
Contains
less
Sodium
-72.7%
Equal in Magnesium - 353
Equal in Phosphorus - 644
Contains
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Calcium
+1150%
Contains
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Iron
+196.9%
Contains
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Zinc
+53.5%
Contains
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Copper
+133.7%
Contains
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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
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Contains
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Vitamin B3
+97.7%
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Vitamin A
+455.6%
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Vitamin B1
+47%
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Vitamin B2
+68%
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Vitamin B5
+7960%
Contains
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Vitamin B6
+48.1%
Contains
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Folate
+64.9%
Contains
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Vitamin B3
+97.7%
Contains
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Vitamin A
+455.6%
Contains
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Vitamin B1
+47%
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Vitamin B2
+68%
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Vitamin B5
+7960%
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Vitamin B6
+48.1%
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Folate
+64.9%
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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 11.65g | 34.29g |
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| Protein | 17.73g | 16.18g |
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| Fats | 49.67g | 38.45g |
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| Carbs | 23.45g | 34.29g |
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| Calories | 573kcal | 517kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 0.3g | g |
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| Fiber | 11.8g | g |
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| Calcium | 975mg | 78mg |
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| Iron | 14.55mg | 4.9mg |
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| Magnesium | 351mg | 353mg |
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| Phosphorus | 629mg | 644mg |
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| Potassium | 468mg | 687mg |
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| Sodium | 11mg | 3mg |
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| Zinc | 7.75mg | 5.05mg |
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| Copper | 4.082mg | 1.747mg |
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| Vitamin A | 9IU | 50IU |
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| Vitamin E | 0.25mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.791mg | 1.163mg |
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| Vitamin B2 | 0.247mg | 0.415mg |
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| Vitamin B3 | 4.515mg | 2.284mg |
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| Vitamin B5 | 0.05mg | 4.03mg |
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| Vitamin B6 | 0.79mg | 1.17mg |
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| Folate | 97µg | 160µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | µg |
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| Tryptophan | 0.388mg | 0.183mg |
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| Threonine | 0.736mg | 0.586mg |
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| Isoleucine | 0.763mg | 0.717mg |
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| Leucine | 1.358mg | 1.154mg |
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| Lysine | 0.569mg | 0.534mg |
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| Methionine | 0.586mg | 0.284mg |
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| Phenylalanine | 0.94mg | 0.806mg |
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| Valine | 0.99mg | 1.025mg |
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| Histidine | 0.522mg | 0.452mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 6.957g | 3.682g |
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| Monounsaturated Fat | 18.759g | 4.848g |
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| Polyunsaturated fat | 21.773g | 28.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
89
Mineral Summary Score
372
190
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%
97%
Carbohydrates
23%
34%
Fats
229%
177%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.3g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 8mg)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 3.275g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
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.