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  6. Seeds, sesame seeds, whole, roasted and toasted vs. Safflower

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

Seeds, sesame seeds, whole, roasted and toasted 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 254% 297% 42% 554% 823% 195% 273% 1.4% 326% 188%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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%
~equal in Magnesium ~353mg
~equal in Phosphorus ~644mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.54% 0% 0% 201% 58% 86% 3.1% 185% 0% 0% 74% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin B3Vitamin B3 +100.6%
Contains more Vitamin AVitamin A +455.6%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 48% 26% 3% 6%
Protein: 16.96 g
Fats: 48 g
Carbs: 25.74 g
Water: 3.3 g
Other: 6 g
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 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
15% 40% 46%
Saturated Fat: Sat. Fat 6.722 g
Monounsaturated Fat: Mono. Fat 18.127 g
Polyunsaturated fat: Poly. Fat 21.039 g
10% 13% 77%
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.
Seeds, sesame seeds, whole, roasted and toasted Safflower
Rich in minerals ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Seeds, sesame seeds, whole, roasted and toasted Safflower Opinion
Calories 565kcal 517kcal Seeds, sesame seeds, whole, roasted and toasted
Protein 16.96g 16.18g Seeds, sesame seeds, whole, roasted and toasted
Fats 48g 38.45g Seeds, sesame seeds, whole, roasted and toasted
Net carbs 11.74g 34.29g Safflower
Carbs 25.74g 34.29g Safflower
Magnesium 356mg 353mg Seeds, sesame seeds, whole, roasted and toasted
Calcium 989mg 78mg Seeds, sesame seeds, whole, roasted and toasted
Potassium 475mg 687mg Safflower
Iron 14.76mg 4.9mg Seeds, sesame seeds, whole, roasted and toasted
Fiber 14g Seeds, sesame seeds, whole, roasted and toasted
Copper 2.47mg 1.747mg Seeds, sesame seeds, whole, roasted and toasted
Zinc 7.16mg 5.05mg Seeds, sesame seeds, whole, roasted and toasted
Phosphorus 638mg 644mg Safflower
Sodium 11mg 3mg Safflower
Vitamin A 9IU 50IU Safflower
Vitamin A 0µg 3µg Safflower
Manganese 2.496mg 2.014mg Seeds, sesame seeds, whole, roasted and toasted
Selenium 34.4µg Seeds, sesame seeds, whole, roasted and toasted
Vitamin B1 0.803mg 1.163mg Safflower
Vitamin B2 0.251mg 0.415mg Safflower
Vitamin B3 4.581mg 2.284mg Seeds, sesame seeds, whole, roasted and toasted
Vitamin B5 0.051mg 4.03mg Safflower
Vitamin B6 0.802mg 1.17mg Safflower
Folate 98µg 160µg Safflower
Saturated Fat 6.722g 3.682g Safflower
Monounsaturated Fat 18.127g 4.848g Seeds, sesame seeds, whole, roasted and toasted
Polyunsaturated fat 21.039g 28.223g Safflower
Tryptophan 0.371mg 0.183mg Seeds, sesame seeds, whole, roasted and toasted
Threonine 0.704mg 0.586mg Seeds, sesame seeds, whole, roasted and toasted
Isoleucine 0.73mg 0.717mg Seeds, sesame seeds, whole, roasted and toasted
Leucine 1.299mg 1.154mg Seeds, sesame seeds, whole, roasted and toasted
Lysine 0.544mg 0.534mg Seeds, sesame seeds, whole, roasted and toasted
Methionine 0.56mg 0.284mg Seeds, sesame seeds, whole, roasted and toasted
Phenylalanine 0.899mg 0.806mg Seeds, sesame seeds, whole, roasted and toasted
Valine 0.947mg 1.025mg Safflower
Histidine 0.499mg 0.452mg Seeds, sesame seeds, whole, roasted and toasted

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sesame seeds, whole, roasted and toasted Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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%
Seeds, sesame seeds, whole, roasted and toasted
82%
Safflower
Minerals Daily Need Coverage Score
295%
Seeds, sesame seeds, whole, roasted and toasted
178%
Safflower

Comparison summary

Which food is richer in minerals?
Seeds, sesame seeds, whole, roasted and toasted
Seeds, sesame seeds, whole, roasted and toasted is relatively richer in minerals
Which food is cheaper?
Seeds, sesame seeds, whole, roasted and toasted
Seeds, sesame seeds, whole, roasted and toasted is cheaper (difference - $0.8)
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 - 3.04g)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
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 ()

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Seeds, sesame seeds, whole, roasted and toasted - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170151/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.