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Seeds, sunflower seed kernels, dry roasted, with salt added vs. Safflower — In-Depth Nutrition Comparison

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How are seeds, sunflower seed kernels, dry roasted, with salt added and safflower different?

  • Seeds, sunflower seed kernels, dry roasted, with salt added is richer in phosphorus, vitamin B5, vitamin B3, and folate, while safflower is higher in vitamin B1, magnesium, vitamin B6, iron, and vitamin B2.
  • Safflower covers your daily need for vitamin B1 88% more than seeds, sunflower seed kernels, dry roasted, with salt added.
  • Seeds, sunflower seed kernels, dry roasted, with salt added contains 218 times more Sodium than safflower. Seeds, sunflower seed kernels, dry roasted, with salt added contains 655mg of Sodium, while safflower contains 3mg.
  • Safflower is lower in sodium.

Seeds, sunflower seed kernels, dry roasted, with salt added and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Seeds, sunflower seed kernels, dry roasted, with salt added 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 92% 21% 75% 143% 610% 144% 495% 85% 275% 433%
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 PotassiumPotassium +23.7%
Contains more PhosphorusPhosphorus +79.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +173.6%
Contains more CalciumCalcium +11.4%
Contains more IronIron +28.9%
Contains less SodiumSodium -99.5%
~equal in Copper ~1.747mg
~equal in Zinc ~5.05mg
~equal in Manganese ~2.014mg

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 4.7% 0.54% 522% 0% 27% 57% 132% 423% 186% 0% 6.8% 178% 30%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +208.3%
Contains more Vitamin B5Vitamin B5 +74.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +48.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +455.6%
Contains more Vitamin B1Vitamin B1 +997.2%
Contains more Vitamin B2Vitamin B2 +68.7%
Contains more Vitamin B6Vitamin B6 +45.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
19% 50% 24% 6%
Protein: 19.33 g
Fats: 49.8 g
Carbs: 24.07 g
Water: 1.2 g
Other: 5.6 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 ProteinProtein +19.5%
Contains more FatsFats +29.5%
Contains more CarbsCarbs +42.5%
Contains more WaterWater +368.3%
~equal in Other ~5.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 20% 69%
Saturated Fat: Sat. Fat 5.219 g
Monounsaturated Fat: Mono. Fat 9.505 g
Polyunsaturated fat: Poly. Fat 32.884 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 +96.1%
Contains more Poly. FatPolyunsaturated fat +16.5%
Contains less Sat. FatSaturated Fat -29.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Seeds, sunflower seed kernels, dry roasted, with salt added Safflower
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, dry roasted, with salt added Safflower Opinion
Calories 582kcal 517kcal Seeds, sunflower seed kernels, dry roasted, with salt added
Protein 19.33g 16.18g Seeds, sunflower seed kernels, dry roasted, with salt added
Fats 49.8g 38.45g Seeds, sunflower seed kernels, dry roasted, with salt added
Vitamin C 1.4mg 0mg Seeds, sunflower seed kernels, dry roasted, with salt added
Net carbs 15.07g 34.29g Safflower
Carbs 24.07g 34.29g Safflower
Magnesium 129mg 353mg Safflower
Calcium 70mg 78mg Safflower
Potassium 850mg 687mg Seeds, sunflower seed kernels, dry roasted, with salt added
Iron 3.8mg 4.9mg Safflower
Sugar 2.73g Safflower
Fiber 9g Seeds, sunflower seed kernels, dry roasted, with salt added
Copper 1.83mg 1.747mg Seeds, sunflower seed kernels, dry roasted, with salt added
Zinc 5.29mg 5.05mg Seeds, sunflower seed kernels, dry roasted, with salt added
Phosphorus 1155mg 644mg Seeds, sunflower seed kernels, dry roasted, with salt added
Sodium 655mg 3mg Safflower
Vitamin A 9IU 50IU Safflower
Vitamin A 0µg 3µg Safflower
Vitamin E 26.1mg Seeds, sunflower seed kernels, dry roasted, with salt added
Manganese 2.11mg 2.014mg Seeds, sunflower seed kernels, dry roasted, with salt added
Selenium 79.3µg Seeds, sunflower seed kernels, dry roasted, with salt added
Vitamin B1 0.106mg 1.163mg Safflower
Vitamin B2 0.246mg 0.415mg Safflower
Vitamin B3 7.042mg 2.284mg Seeds, sunflower seed kernels, dry roasted, with salt added
Vitamin B5 7.042mg 4.03mg Seeds, sunflower seed kernels, dry roasted, with salt added
Vitamin B6 0.804mg 1.17mg Safflower
Vitamin K 2.7µg Seeds, sunflower seed kernels, dry roasted, with salt added
Folate 237µg 160µg Seeds, sunflower seed kernels, dry roasted, with salt added
Choline 55.1mg Seeds, sunflower seed kernels, dry roasted, with salt added
Saturated Fat 5.219g 3.682g Safflower
Monounsaturated Fat 9.505g 4.848g Seeds, sunflower seed kernels, dry roasted, with salt added
Polyunsaturated fat 32.884g 28.223g Seeds, sunflower seed kernels, dry roasted, with salt added
Tryptophan 0.295mg 0.183mg Seeds, sunflower seed kernels, dry roasted, with salt added
Threonine 0.788mg 0.586mg Seeds, sunflower seed kernels, dry roasted, with salt added
Isoleucine 0.967mg 0.717mg Seeds, sunflower seed kernels, dry roasted, with salt added
Leucine 1.408mg 1.154mg Seeds, sunflower seed kernels, dry roasted, with salt added
Lysine 0.795mg 0.534mg Seeds, sunflower seed kernels, dry roasted, with salt added
Methionine 0.42mg 0.284mg Seeds, sunflower seed kernels, dry roasted, with salt added
Phenylalanine 0.992mg 0.806mg Seeds, sunflower seed kernels, dry roasted, with salt added
Valine 1.116mg 1.025mg Seeds, sunflower seed kernels, dry roasted, with salt added
Histidine 0.536mg 0.452mg Seeds, sunflower seed kernels, dry roasted, with salt added

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, dry roasted, with salt added 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
120%
Seeds, sunflower seed kernels, dry roasted, with salt added
82%
Safflower
Minerals Daily Need Coverage Score
237%
Seeds, sunflower seed kernels, dry roasted, with salt added
178%
Safflower

Comparison summary

Which food is richer in minerals?
Seeds, sunflower seed kernels, dry roasted, with salt added
Seeds, sunflower seed kernels, dry roasted, with salt added is relatively richer in minerals
Which food is cheaper?
Seeds, sunflower seed kernels, dry roasted, with salt added
Seeds, sunflower seed kernels, dry roasted, with salt added is cheaper (difference - $0.8)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 2.73g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 652mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 1.537g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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

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, sunflower seed kernels, dry roasted, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169418/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.