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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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Sesame
Sesame
4
:
4
Safflower
Safflower
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
Sesame
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 293% 546% 251% 270% 42% 2% 212% 1361%
Safflower
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
Sesame
3
:
6
Safflower
Safflower
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%
Sesame
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%
Safflower
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sesame
Sesame
2
:
3
Safflower
Safflower
Contains more Fats +29.2%
Contains more Carbs +46.2%
Contains more Water +19.8%
Contains more Other +22.4%
Equal in Protein - 16.18
Sesame
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Safflower
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 Fats +29.2%
Contains more Carbs +46.2%
Contains more Water +19.8%
Contains more Other +22.4%
Equal in Protein - 16.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sesame
Sesame
1
:
2
Safflower
Safflower
Contains more Monounsaturated Fat +286.9%
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +29.6%
Sesame
15% 40% 46%
Saturated Fat: 6.957 g
Monounsaturated Fat: 18.759 g
Polyunsaturated fat: 21.773 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +286.9%
Contains less Saturated Fat -47.1%
Contains more Polyunsaturated fat +29.6%

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
Sugar 0.3g Safflower
Fiber 11.8g 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 A RAE 0µg 3µg Safflower
Vitamin E 0.25mg Sesame
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
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
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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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
50%
Sesame
89%
Safflower
Minerals Daily Need Coverage Score
372%
Sesame
190%
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.