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Sunflower seed vs Safflower - In-Depth Nutrition Comparison

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What are the differences between Sunflower seed and Safflower?

  • Sunflower seed is higher in Vitamin B3, Vitamin B1, Folate, Vitamin B6, and Copper, yet Safflower is higher in Vitamin B5, Magnesium, and Polyunsaturated fat.
  • Safflower's daily need coverage for Vitamin B5 is 58% more.
  • Sunflower seed has 4 times more Vitamin B3 than Safflower. While Sunflower seed has 8.335mg of Vitamin B3, Safflower has only 2.284mg.
  • 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

Sunflower seed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -66.7%
Equal in Calcium - 78
Equal in Iron - 4.9
Equal in Magnesium - 353
Equal in Phosphorus - 644
Equal in Potassium - 687
Equal in Zinc - 5.05
Equal in Copper - 1.747
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 197% 233% 283% 57% 2% 137% 600%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains less Sodium -66.7%
Equal in Calcium - 78
Equal in Iron - 4.9
Equal in Magnesium - 353
Equal in Phosphorus - 644
Equal in Potassium - 687
Equal in Zinc - 5.05
Equal in Copper - 1.747

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +15%
Contains more Folate +41.9%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +256.6%
Equal in Vitamin A - 50
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 704% 0% 5% 370% 82% 157% 68% 311% 171% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +27.3%
Contains more Vitamin B3 +264.9%
Contains more Vitamin B6 +15%
Contains more Folate +41.9%
Contains more Vitamin B2 +16.9%
Contains more Vitamin B5 +256.6%
Equal in Vitamin A - 50

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Sunflower seed Safflower
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Sunflower seed Safflower Opinion
Net carbs 11.4g 34.29g Safflower
Protein 20.78g 16.18g Sunflower seed
Fats 51.46g 38.45g Sunflower seed
Carbs 20g 34.29g Safflower
Calories 584kcal 517kcal Sunflower seed
Starch g g
Fructose g g
Sugar 2.62g g Safflower
Fiber 8.6g g Sunflower seed
Calcium 78mg 78mg
Iron 5.25mg 4.9mg Sunflower seed
Magnesium 325mg 353mg Safflower
Phosphorus 660mg 644mg Sunflower seed
Potassium 645mg 687mg Safflower
Sodium 9mg 3mg Safflower
Zinc 5mg 5.05mg Safflower
Copper 1.8mg 1.747mg Sunflower seed
Vitamin A 50IU 50IU
Vitamin E 35.17mg mg Sunflower seed
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.4mg 0mg Sunflower seed
Vitamin B1 1.48mg 1.163mg Sunflower seed
Vitamin B2 0.355mg 0.415mg Safflower
Vitamin B3 8.335mg 2.284mg Sunflower seed
Vitamin B5 1.13mg 4.03mg Safflower
Vitamin B6 1.345mg 1.17mg Sunflower seed
Folate 227µg 160µg Sunflower seed
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Sunflower seed
Tryptophan 0.348mg 0.183mg Sunflower seed
Threonine 0.928mg 0.586mg Sunflower seed
Isoleucine 1.139mg 0.717mg Sunflower seed
Leucine 1.659mg 1.154mg Sunflower seed
Lysine 0.937mg 0.534mg Sunflower seed
Methionine 0.494mg 0.284mg Sunflower seed
Phenylalanine 1.169mg 0.806mg Sunflower seed
Valine 1.315mg 1.025mg Sunflower seed
Histidine 0.632mg 0.452mg Sunflower seed
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 4.455g 3.682g Safflower
Monounsaturated Fat 18.528g 4.848g Sunflower seed
Polyunsaturated fat 23.137g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower seed Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
156
Sunflower seed
89
Safflower
Mineral Summary Score
191
Sunflower seed
190
Safflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
125%
Sunflower seed
97%
Safflower
Carbohydrates
20%
Sunflower seed
34%
Safflower
Fats
238%
Sunflower seed
177%
Safflower

Comparison summary

Which food is richer in vitamins?
Sunflower seed
Sunflower seed is relatively richer in vitamins
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 2.62g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.773g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 20)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Sunflower seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170562/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.