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.

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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.

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

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.

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 CholineCholine	+∞%

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

~equal in Vitamin A ~3µg

~equal in Vitamin D ~0µg

~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%
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