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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 the 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% 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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
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%
~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

All nutrients comparison - raw data values

Nutrient Seeds, sesame seeds, whole, roasted and toasted Safflower 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%

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%

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.