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  6. Seeds, sunflower seed kernels, oil roasted, without salt vs. Safflower

Seeds, sunflower seed kernels, oil roasted, without salt vs. Safflower — In-Depth Nutrition Comparison

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How are Seeds, sunflower seed kernels, oil roasted, without salt and Safflower different?

  • Seeds, sunflower seed kernels, oil roasted, without salt is higher in Phosphorus, Vitamin B5, Folate, and Vitamin B3, however, Safflower is richer in Vitamin B1, Magnesium, Vitamin B6, Vitamin B2, and Iron.
  • Daily need coverage for Phosphorus from Seeds, sunflower seed kernels, oil roasted, without salt is 71% higher.
  • Seeds, sunflower seed kernels, oil roasted, without salt contains 2 times more Saturated Fat than Safflower. While Seeds, sunflower seed kernels, oil roasted, without salt contains 7.068g of Saturated Fat, Safflower contains only 3.682g.

Seeds, sunflower seed kernels, oil roasted, without salt and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Seeds, sunflower seed kernels, oil roasted, without salt 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 91% 26% 43% 161% 601% 142% 488% 0.39% 271% 427%
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 +11.5%
Contains more PhosphorusPhosphorus +76.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +178%
Contains more PotassiumPotassium +42.2%
Contains more IronIron +14.5%
~equal in Copper ~1.747mg
~equal in Zinc ~5.05mg
~equal in Sodium ~3mg
~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 3.7% 0.54% 727% 0% 80% 65% 77% 417% 183% 0% 7.8% 176% 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 E Vitamin E +∞%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin B5Vitamin B5 +72.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +46.3%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +455.6%
Contains more Vitamin B1Vitamin B1 +263.4%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B6Vitamin B6 +47.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 51% 23% 4%
Protein: 20.06 g
Fats: 51.3 g
Carbs: 22.89 g
Water: 1.54 g
Other: 4.21 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 +24%
Contains more FatsFats +33.4%
Contains more CarbsCarbs +49.8%
Contains more WaterWater +264.9%
Contains more OtherOther +29.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 16% 69%
Saturated Fat: Sat. Fat 7.068 g
Monounsaturated Fat: Mono. Fat 8.063 g
Polyunsaturated fat: Poly. Fat 34.294 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 +66.3%
Contains more Poly. FatPolyunsaturated fat +21.5%
Contains less Sat. FatSaturated Fat -47.9%

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, oil roasted, without salt Safflower
Rich in minerals ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, oil roasted, without salt Safflower Opinion
Calories 592kcal 517kcal Seeds, sunflower seed kernels, oil roasted, without salt
Protein 20.06g 16.18g Seeds, sunflower seed kernels, oil roasted, without salt
Fats 51.3g 38.45g Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin C 1.1mg 0mg Seeds, sunflower seed kernels, oil roasted, without salt
Net carbs 12.29g 34.29g Safflower
Carbs 22.89g 34.29g Safflower
Magnesium 127mg 353mg Safflower
Calcium 87mg 78mg Seeds, sunflower seed kernels, oil roasted, without salt
Potassium 483mg 687mg Safflower
Iron 4.28mg 4.9mg Safflower
Sugar 3.11g Safflower
Fiber 10.6g Seeds, sunflower seed kernels, oil roasted, without salt
Copper 1.804mg 1.747mg Seeds, sunflower seed kernels, oil roasted, without salt
Zinc 5.21mg 5.05mg Seeds, sunflower seed kernels, oil roasted, without salt
Phosphorus 1139mg 644mg Seeds, sunflower seed kernels, oil roasted, without salt
Sodium 3mg 3mg
Vitamin A 9IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 36.33mg Seeds, sunflower seed kernels, oil roasted, without salt
Manganese 2.08mg 2.014mg Seeds, sunflower seed kernels, oil roasted, without salt
Selenium 78.2µg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B1 0.32mg 1.163mg Safflower
Vitamin B2 0.28mg 0.415mg Safflower
Vitamin B3 4.13mg 2.284mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B5 6.942mg 4.03mg Seeds, sunflower seed kernels, oil roasted, without salt
Vitamin B6 0.792mg 1.17mg Safflower
Vitamin K 3.1µg Seeds, sunflower seed kernels, oil roasted, without salt
Folate 234µg 160µg Seeds, sunflower seed kernels, oil roasted, without salt
Trans Fat 0.158g Safflower
Choline 55.1mg Seeds, sunflower seed kernels, oil roasted, without salt
Saturated Fat 7.068g 3.682g Safflower
Monounsaturated Fat 8.063g 4.848g Seeds, sunflower seed kernels, oil roasted, without salt
Polyunsaturated fat 34.294g 28.223g Seeds, sunflower seed kernels, oil roasted, without salt
Tryptophan 0.306mg 0.183mg Seeds, sunflower seed kernels, oil roasted, without salt
Threonine 0.817mg 0.586mg Seeds, sunflower seed kernels, oil roasted, without salt
Isoleucine 1.003mg 0.717mg Seeds, sunflower seed kernels, oil roasted, without salt
Leucine 1.461mg 1.154mg Seeds, sunflower seed kernels, oil roasted, without salt
Lysine 0.825mg 0.534mg Seeds, sunflower seed kernels, oil roasted, without salt
Methionine 0.435mg 0.284mg Seeds, sunflower seed kernels, oil roasted, without salt
Phenylalanine 1.029mg 0.806mg Seeds, sunflower seed kernels, oil roasted, without salt
Valine 1.158mg 1.025mg Seeds, sunflower seed kernels, oil roasted, without salt
Histidine 0.556mg 0.452mg Seeds, sunflower seed kernels, oil roasted, without salt
Omega-3 - ALA 0.076g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Gamma-linoleic acid 0.006g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Eicosadienoic acid 0.005g Seeds, sunflower seed kernels, oil roasted, without salt
Omega-6 - Linoleic acid 34.124g Seeds, sunflower seed kernels, oil roasted, without salt

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Seeds, sunflower seed kernels, oil roasted, without salt 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
136%
Seeds, sunflower seed kernels, oil roasted, without salt
82%
Safflower
Minerals Daily Need Coverage Score
225%
Seeds, sunflower seed kernels, oil roasted, without salt
178%
Safflower

Comparison summary

Which food is richer in minerals?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt is relatively richer in minerals
Which food is cheaper?
Seeds, sunflower seed kernels, oil roasted, without salt
Seeds, sunflower seed kernels, oil roasted, without salt is cheaper (difference - $0.8)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.11g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 3.386g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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, oil roasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170564/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.