Sunflower seeds vs. Safflower — In-Depth Nutrition Comparison
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What are the differences between sunflower seeds and safflower?
- Sunflower seeds are higher in vitamin B3, vitamin B1, folate, vitamin B6, copper, and monounsaturated fat, yet safflower is higher in vitamin B5 and magnesium.
- Safflower's daily need coverage for vitamin B5 is 58% more.
- Sunflower seeds have 4 times more monounsaturated fat than safflower. While sunflower seeds have 18.528g of monounsaturated fat, safflower has only 4.848g.
- The amount of saturated fat in safflower is lower.
We used Seeds, sunflower seed kernels, dried and Seeds, safflower seed kernels, dried types in this article.
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 SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -66.7% |
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 EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +27.3% |
| Contains more Vitamin B3Vitamin B3 | +264.9% |
| Contains more Vitamin B6Vitamin B6 | +15% |
| Contains more FolateFolate | +41.9% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B2Vitamin B2 | +16.9% |
| Contains more Vitamin B5Vitamin B5 | +256.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.78 g
Fats:
51.46 g
Carbs:
20 g
Water:
4.73 g
Other:
3.03 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more ProteinProtein | +28.4% |
| Contains more FatsFats | +33.8% |
| Contains more CarbsCarbs | +71.5% |
| Contains more WaterWater | +18.8% |
| Contains more OtherOther | +80.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
4.455 g
Monounsaturated fat:
Mono. Fat
18.528 g
Polyunsaturated fat:
Poly. Fat
23.137 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 | +282.2% |
| Contains less Sat. FatSaturated fat | -17.4% |
| Contains more Poly. FatPolyunsaturated fat | +22% |
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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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin E | 35.17mg | 234% | |
| Selenium | 53µg | 96% | |
| Vitamin B5 | 1.13mg | 4.03mg | 58% |
| Vitamin B3 | 8.335mg | 2.284mg | 38% |
| Polyunsaturated fat | 23.137g | 28.223g | 34% |
| Monounsaturated fat | 18.528g | 4.848g | 34% |
| Fiber | 8.6g | 34% | |
| Vitamin B1 | 1.48mg | 1.163mg | 26% |
| Fats | 51.46g | 38.45g | 20% |
| Folate | 227µg | 160µg | 17% |
| Vitamin B6 | 1.345mg | 1.17mg | 13% |
| Choline | 55.1mg | 10% | |
| Protein | 20.78g | 16.18g | 9% |
| Magnesium | 325mg | 353mg | 7% |
| Copper | 1.8mg | 1.747mg | 6% |
| Vitamin B2 | 0.355mg | 0.415mg | 5% |
| Carbs | 20g | 34.29g | 5% |
| Saturated fat | 4.455g | 3.682g | 4% |
| Iron | 5.25mg | 4.9mg | 4% |
| Calories | 584kcal | 517kcal | 3% |
| Manganese | 1.95mg | 2.014mg | 3% |
| Phosphorus | 660mg | 644mg | 2% |
| Vitamin C | 1.4mg | 0mg | 2% |
| Potassium | 645mg | 687mg | 1% |
| Net carbs | 11.4g | 34.29g | N/A |
| Calcium | 78mg | 78mg | 0% |
| Sugar | 2.62g | N/A | |
| Zinc | 5mg | 5.05mg | 0% |
| Sodium | 9mg | 3mg | 0% |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.348mg | 0.183mg | 0% |
| Threonine | 0.928mg | 0.586mg | 0% |
| Isoleucine | 1.139mg | 0.717mg | 0% |
| Leucine | 1.659mg | 1.154mg | 0% |
| Lysine | 0.937mg | 0.534mg | 0% |
| Methionine | 0.494mg | 0.284mg | 0% |
| Phenylalanine | 1.169mg | 0.806mg | 0% |
| Valine | 1.315mg | 1.025mg | 0% |
| Histidine | 0.632mg | 0.452mg | 0% |
| Omega-3 - EPA | 0.014g | N/A |
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 |
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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
146%
82%
Minerals Daily Need Coverage Score
207%
178%
Comparison summary
Which food is richer in vitamins?
Sunflower seeds is relatively richer in vitamins
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 0.773g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 20)
Which food is cheaper?
Safflower is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.