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, fats, folate, vitamin B6, protein, and copper, 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 vitamin B3 than safflower. While sunflower seeds have 8.335mg of vitamin B3, safflower has only 2.284mg.

We used Seeds, sunflower seed kernels, dried and Seeds, safflower seed kernels, dried types in this article.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Sunflower seeds

Safflower

Contains more SeleniumSelenium

+∞%

Contains less SodiumSodium

-66.7%

~equal in Magnesium ~353mg

~equal in Calcium ~78mg

~equal in Potassium ~687mg

~equal in Iron ~4.9mg

~equal in Copper ~1.747mg

~equal in Zinc ~5.05mg

~equal in Phosphorus ~644mg

~equal in Manganese ~2.014mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Sunflower seeds

Safflower

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 Vitamin B2Vitamin B2	+16.9%
Contains more Vitamin B5Vitamin B5	+256.6%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~3µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Fiber	8.6g		34%
Monounsaturated fat	18.528g	4.848g	34%
Polyunsaturated fat	23.137g	28.223g	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%
Carbs	20g	34.29g	5%
Vitamin B2	0.355mg	0.415mg	5%
Iron	5.25mg	4.9mg	4%
Saturated fat	4.455g	3.682g	4%
Calories	584kcal	517kcal	3%
Manganese	1.95mg	2.014mg	3%
Vitamin C	1.4mg	0mg	2%
Phosphorus	660mg	644mg	2%
Potassium	645mg	687mg	1%
Protein per 100 calories	3.6g	3.1g	N/A
Calories per 10 g protein	281kcal	320kcal	N/A
Weight per 100 calories	17g	19g	N/A
Unsaturated / Saturated Fat ratio	9.4	9	N/A
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