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  6. Seeds, sunflower seed kernels, oil roasted, with salt added vs. Safflower

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

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

  • Seeds, sunflower seed kernels, oil roasted, with salt added is higher in phosphorus, vitamin B5, folate, and vitamin B3; however, safflower is richer in vitamin B1, magnesium, vitamin B6, and vitamin B2.
  • Daily need coverage for phosphorus for seeds, sunflower seed kernels, oil roasted, with salt added is 71% higher.
  • Seeds, sunflower seed kernels, oil roasted, with salt added contains 244 times more sodium than safflower. While seeds, sunflower seed kernels, oil roasted, with salt added contains 733mg of sodium, safflower contains only 3mg.

Seeds, sunflower seed kernels, oil roasted, with salt added and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Seeds, sunflower seed kernels, oil roasted, with salt added vs Safflower 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.
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% 96% 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%
Contains less SodiumSodium -99.6%
~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 3.7% 0% 727% 0% 80% 65% 77% 417% 183% 0% 7.8% 176%
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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin 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 Vitamin AVitamin A +∞%
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

All nutrients comparison - raw data values

Nutrient Seeds, sunflower seed kernels, oil roasted, with salt added Safflower DV% diff.
Vitamin E 36.33mg 242%
Selenium 78.2µg 142%
Phosphorus 1139mg 644mg 71%
Vitamin B1 0.32mg 1.163mg 70%
Vitamin B5 6.942mg 4.03mg 58%
Magnesium 127mg 353mg 54%
Fiber 10.6g 42%
Polyunsaturated fat 34.294g 28.223g 40%
Sodium 733mg 3mg 32%
Vitamin B6 0.792mg 1.17mg 29%
Fats 51.3g 38.45g 20%
Folate 234µg 160µg 19%
Saturated fat 7.068g 3.682g 15%
Vitamin B3 4.13mg 2.284mg 12%
Vitamin B2 0.28mg 0.415mg 10%
Choline 55.1mg 10%
Protein 20.06g 16.18g 8%
Iron 4.28mg 4.9mg 8%
Monounsaturated fat 8.063g 4.848g 8%
Potassium 483mg 687mg 6%
Copper 1.804mg 1.747mg 6%
Calories 592kcal 517kcal 4%
Carbs 22.89g 34.29g 4%
Manganese 2.08mg 2.014mg 3%
Vitamin K 3.1µg 3%
Vitamin C 1.1mg 0mg 1%
Calcium 87mg 78mg 1%
Zinc 5.21mg 5.05mg 1%
Net carbs 12.29g 34.29g N/A
Sugar 3.11g N/A
Vitamin A 0µg 3µg 0%
Trans fat 0.158g N/A
Tryptophan 0.306mg 0.183mg 0%
Threonine 0.817mg 0.586mg 0%
Isoleucine 1.003mg 0.717mg 0%
Leucine 1.461mg 1.154mg 0%
Lysine 0.825mg 0.534mg 0%
Methionine 0.435mg 0.284mg 0%
Phenylalanine 1.029mg 0.806mg 0%
Valine 1.158mg 1.025mg 0%
Histidine 0.556mg 0.452mg 0%
Omega-3 - ALA 0.076g N/A
Omega-6 - Gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 34.124g N/A

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%

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, with salt added - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168593/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.