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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.

Infographic

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
Contains more Calcium +1150%
Contains more Iron +196.9%
Contains more Zinc +53.5%
Contains more Copper +133.7%
Contains more Potassium +46.8%
Contains less Sodium -72.7%
Equal in Magnesium - 353
Equal in Phosphorus - 644
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains more Calcium +1150%
Contains more Iron +196.9%
Contains more Zinc +53.5%
Contains more Copper +133.7%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 198% 57% 85% 3% 183% 73% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
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%

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

All nutrients comparison - raw data values

Nutrient Sesame Safflower Opinion
Net carbs 11.65g 34.29g Safflower
Protein 17.73g 16.18g Sesame
Fats 49.67g 38.45g Sesame
Carbs 23.45g 34.29g Safflower
Calories 573kcal 517kcal Sesame
Starch g g
Fructose g g
Sugar 0.3g g Safflower
Fiber 11.8g g Sesame
Calcium 975mg 78mg Sesame
Iron 14.55mg 4.9mg Sesame
Magnesium 351mg 353mg Safflower
Phosphorus 629mg 644mg Safflower
Potassium 468mg 687mg Safflower
Sodium 11mg 3mg Safflower
Zinc 7.75mg 5.05mg Sesame
Copper 4.082mg 1.747mg Sesame
Vitamin A 9IU 50IU Safflower
Vitamin E 0.25mg mg Sesame
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.791mg 1.163mg Safflower
Vitamin B2 0.247mg 0.415mg Safflower
Vitamin B3 4.515mg 2.284mg Sesame
Vitamin B5 0.05mg 4.03mg Safflower
Vitamin B6 0.79mg 1.17mg Safflower
Folate 97µg 160µg Safflower
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sesame
Tryptophan 0.388mg 0.183mg Sesame
Threonine 0.736mg 0.586mg Sesame
Isoleucine 0.763mg 0.717mg Sesame
Leucine 1.358mg 1.154mg Sesame
Lysine 0.569mg 0.534mg Sesame
Methionine 0.586mg 0.284mg Sesame
Phenylalanine 0.94mg 0.806mg Sesame
Valine 0.99mg 1.025mg Safflower
Histidine 0.522mg 0.452mg Sesame
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.957g 3.682g Safflower
Monounsaturated Fat 18.759g 4.848g Sesame
Polyunsaturated fat 21.773g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
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

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.

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.