Seeds, sesame seeds, whole, roasted and toasted vs. Safflower — In-Depth Nutrition Comparison
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A recap on differences between seeds, sesame seeds, whole, roasted and toasted and safflower
- Seeds, sesame seeds, whole, roasted, and toasted has more iron, calcium, copper, manganese, and zinc; however, safflower is higher in vitamin B5, vitamin B1, vitamin B6, and folate.
- Seeds, sesame seeds, whole, roasted, and toasted covers your daily iron needs 123% more than safflower.
- Safflower contains 13 times less calcium than seeds, sesame seeds, whole, roasted,, and toasted. Seeds, sesame seeds, whole, roasted,, and toasted contains 989mg of calcium, while safflower contains 78mg.
- Safflower has less saturated fat.
Food varieties used in this article are Seeds, sesame seeds, whole, roasted and toasted 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +1167.9% |
| Contains more IronIron | +201.2% |
| Contains more CopperCopper | +41.4% |
| Contains more ZincZinc | +41.8% |
| Contains more ManganeseManganese | +23.9% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +44.6% |
| Contains less SodiumSodium | -72.7% |
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.
| Contains more Vitamin B3Vitamin B3 | +100.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +44.8% |
| Contains more Vitamin B2Vitamin B2 | +65.3% |
| Contains more Vitamin B5Vitamin B5 | +7802% |
| Contains more Vitamin B6Vitamin B6 | +45.9% |
| Contains more FolateFolate | +63.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.96 g
Fats:
48 g
Carbs:
25.74 g
Water:
3.3 g
Other:
6 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more FatsFats | +24.8% |
| Contains more CarbsCarbs | +33.2% |
| Contains more WaterWater | +70.3% |
~equal in
Protein
~16.18g
~equal in
Other
~5.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
6.722 g
Monounsaturated fat:
Mono. Fat
18.127 g
Polyunsaturated fat:
Poly. Fat
21.039 g
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
| Contains more Mono. FatMonounsaturated fat | +273.9% |
| Contains less Sat. FatSaturated fat | -45.2% |
| Contains more Poly. FatPolyunsaturated fat | +34.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Iron | 14.76mg | 4.9mg | 123% |
| Calcium | 989mg | 78mg | 91% |
| Vitamin B5 | 0.051mg | 4.03mg | 80% |
| Copper | 2.47mg | 1.747mg | 80% |
| Selenium | 34.4µg | 63% | |
| Fiber | 14g | 56% | |
| Polyunsaturated fat | 21.039g | 28.223g | 48% |
| Monounsaturated fat | 18.127g | 4.848g | 33% |
| Vitamin B1 | 0.803mg | 1.163mg | 30% |
| Vitamin B6 | 0.802mg | 1.17mg | 28% |
| Manganese | 2.496mg | 2.014mg | 21% |
| Zinc | 7.16mg | 5.05mg | 19% |
| Folate | 98µg | 160µg | 16% |
| Fats | 48g | 38.45g | 15% |
| Vitamin B3 | 4.581mg | 2.284mg | 14% |
| Saturated fat | 6.722g | 3.682g | 14% |
| Vitamin B2 | 0.251mg | 0.415mg | 13% |
| Potassium | 475mg | 687mg | 6% |
| Carbs | 25.74g | 34.29g | 3% |
| Calories | 565kcal | 517kcal | 2% |
| Protein | 16.96g | 16.18g | 2% |
| Phosphorus | 638mg | 644mg | 1% |
| Magnesium | 356mg | 353mg | 1% |
| Net carbs | 11.74g | 34.29g | N/A |
| Sodium | 11mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.371mg | 0.183mg | 0% |
| Threonine | 0.704mg | 0.586mg | 0% |
| Isoleucine | 0.73mg | 0.717mg | 0% |
| Leucine | 1.299mg | 1.154mg | 0% |
| Lysine | 0.544mg | 0.534mg | 0% |
| Methionine | 0.56mg | 0.284mg | 0% |
| Phenylalanine | 0.899mg | 0.806mg | 0% |
| Valine | 0.947mg | 1.025mg | 0% |
| Histidine | 0.499mg | 0.452mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
47%
82%
Minerals Daily Need Coverage Score
295%
178%
Comparison summary
Which food is richer in minerals?
Seeds, sesame seeds, whole, roasted and toasted is relatively richer in minerals
Which food is cheaper?
Seeds, sesame seeds, whole, roasted and toasted is cheaper (difference - $0.8)
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 - 3.04g)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()