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  6. Seeds, sunflower seed kernels, toasted, without salt vs. Safflower

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

Seeds, sunflower seed kernels, toasted, 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 92% 17% 43% 255% 611% 145% 496% 0.39% 276% 0%
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 IronIron +39%
Contains more PhosphorusPhosphorus +79.8%
Contains more MagnesiumMagnesium +173.6%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +39.9%
~equal in Copper ~1.747mg
~equal in Zinc ~5.05mg
~equal in Sodium ~3mg
~equal in Manganese ~2.014mg
~equal in Selenium ~µg

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% 0% 0% 81% 66% 79% 423% 186% 0% 0% 179% 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 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%
~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, sunflower seed kernels, toasted, without salt Safflower 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 57% 21% 4%
Protein: 17.21 g
Fats: 56.8 g
Carbs: 20.59 g
Water: 1 g
Other: 4.4 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 +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
11% 20% 69%
Saturated fat: Sat. Fat 5.953 g
Monounsaturated fat: Mono. Fat 10.841 g
Polyunsaturated fat: Poly. Fat 37.507 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 +123.6%
Contains more Poly. FatPolyunsaturated fat +32.9%
Contains less Sat. FatSaturated fat -38.1%

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, sunflower seed kernels, toasted, without salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170154/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.