Seeds, sunflower seed kernels, toasted, without salt vs. Safflower — In-Depth Nutrition Comparison
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Significant differences between seeds, sunflower seed kernels, toasted, without salt and safflower
- Seeds, sunflower seed kernels, toasted, without salt has more phosphorus, vitamin B5, iron, folate, and vitamin B3; however, safflower is richer in vitamin B1, magnesium, vitamin B6, and vitamin B2.
- Seeds, sunflower seed kernels, toasted, without salt covers your daily phosphorus needs 73% more than safflower.
- Safflower has 2 times less vitamin B3 than seeds, sunflower seed kernels, toasted, without salt. Seeds, sunflower seed kernels, toasted, without salt has 4.198mg of vitamin B3, while safflower has 2.284mg.
- Safflower contains less saturated fat.
Specific food types used in this comparison are Seeds, sunflower seed kernels, toasted, without salt and Seeds, safflower seed kernels, dried.
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.
| Contains more IronIron | +39% |
| Contains more PhosphorusPhosphorus | +79.8% |
| Contains more MagnesiumMagnesium | +173.6% |
| Contains more CalciumCalcium | +36.8% |
| Contains more PotassiumPotassium | +39.9% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +83.8% |
| Contains more Vitamin B5Vitamin B5 | +75.1% |
| Contains more FolateFolate | +48.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +257.8% |
| Contains more Vitamin B2Vitamin B2 | +45.6% |
| Contains more Vitamin B6Vitamin B6 | +45.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
17.21 g
Fats:
56.8 g
Carbs:
20.59 g
Water:
1 g
Other:
4.4 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more FatsFats | +47.7% |
| Contains more CarbsCarbs | +66.5% |
| Contains more WaterWater | +462% |
| Contains more OtherOther | +24.1% |
~equal in
Protein
~16.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
5.953 g
Monounsaturated fat:
Mono. Fat
10.841 g
Polyunsaturated fat:
Poly. Fat
37.507 g
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 | +123.6% |
| Contains more Poly. FatPolyunsaturated fat | +32.9% |
| Contains less Sat. FatSaturated fat | -38.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in price |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Phosphorus | 1158mg | 644mg | 73% |
| Vitamin B1 | 0.325mg | 1.163mg | 70% |
| Polyunsaturated fat | 37.507g | 28.223g | 62% |
| Vitamin B5 | 7.056mg | 4.03mg | 61% |
| Magnesium | 129mg | 353mg | 53% |
| Fiber | 11.5g | 46% | |
| Fats | 56.8g | 38.45g | 28% |
| Vitamin B6 | 0.805mg | 1.17mg | 28% |
| Iron | 6.81mg | 4.9mg | 24% |
| Folate | 238µg | 160µg | 20% |
| Monounsaturated fat | 10.841g | 4.848g | 15% |
| Vitamin B3 | 4.198mg | 2.284mg | 12% |
| Vitamin B2 | 0.285mg | 0.415mg | 10% |
| Saturated fat | 5.953g | 3.682g | 10% |
| Copper | 1.834mg | 1.747mg | 10% |
| Potassium | 491mg | 687mg | 6% |
| Calories | 619kcal | 517kcal | 5% |
| Carbs | 20.59g | 34.29g | 5% |
| Manganese | 2.114mg | 2.014mg | 4% |
| Protein | 17.21g | 16.18g | 2% |
| Zinc | 5.3mg | 5.05mg | 2% |
| Calcium | 57mg | 78mg | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Net carbs | 9.09g | 34.29g | N/A |
| Sodium | 3mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.263mg | 0.183mg | 0% |
| Threonine | 0.702mg | 0.586mg | 0% |
| Isoleucine | 0.861mg | 0.717mg | 0% |
| Leucine | 1.254mg | 1.154mg | 0% |
| Lysine | 0.708mg | 0.534mg | 0% |
| Methionine | 0.374mg | 0.284mg | 0% |
| Phenylalanine | 0.883mg | 0.806mg | 0% |
| Valine | 0.994mg | 1.025mg | 0% |
| Histidine | 0.477mg | 0.452mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
78%
82%
Minerals Daily Need Coverage Score
194%
178%
Comparison summary
Which food is cheaper?
Seeds, sunflower seed kernels, toasted, without salt is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 2.271g)
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 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 minerals?
?
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.
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.