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Tahini vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between Tahini and Safflower?

  • Tahini is higher in Iron, Calcium, and Vitamin B3, yet Safflower is higher in Vitamin B6, Vitamin B5, Magnesium, Manganese, Folate, and Copper.
  • Safflower's daily need coverage for Vitamin B6 is 79% more.
  • Tahini has 5 times more Calcium than Safflower. While Tahini has 426mg of Calcium, Safflower has only 78mg.
  • The amount of Saturated Fat in Safflower is lower.

We used Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type) and Seeds, safflower seed kernels, dried types in this article.

Infographic

Tahini 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.
Tahini
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 128% 37% 336% 537% 126% 314% 15% 190% 188%
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 CalciumCalcium +446.2%
Contains more IronIron +82.7%
Contains more PhosphorusPhosphorus +13.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +271.6%
Contains more PotassiumPotassium +65.9%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +38.3%
~equal in Copper ~1.747mg
~equal in Zinc ~5.05mg

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.
Tahini
5
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% 4% 5% 0% 305% 109% 102% 42% 34% 0% 0% 74% 14%
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% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin AVitamin A +34%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B2Vitamin B2 +14%
Contains more Vitamin B3Vitamin B3 +138.6%
Contains more CholineCholine +∞%
Contains more Vitamin B5Vitamin B5 +481.5%
Contains more Vitamin B6Vitamin B6 +685.2%
Contains more FolateFolate +63.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~1.163mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tahini
2
17% 54% 21% 3% 5%
Protein: 17 g
Fats: 53.76 g
Carbs: 21.19 g
Water: 3.05 g
Other: 5 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 +39.8%
Contains more CarbsCarbs +61.8%
Contains more WaterWater +84.3%
~equal in Protein ~16.18g
~equal in Other ~5.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tahini
1
15% 40% 46%
Saturated Fat: Sat. Fat 7.529 g
Monounsaturated Fat: Mono. Fat 20.302 g
Polyunsaturated fat: Poly. Fat 23.564 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 +318.8%
Contains less Sat. FatSaturated Fat -51.1%
Contains more Poly. FatPolyunsaturated fat +19.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Tahini Safflower
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Tahini Safflower Opinion
Calories 595kcal 517kcal Tahini
Protein 17g 16.18g Tahini
Fats 53.76g 38.45g Tahini
Net carbs 11.89g 34.29g Safflower
Carbs 21.19g 34.29g Safflower
Magnesium 95mg 353mg Safflower
Calcium 426mg 78mg Tahini
Potassium 414mg 687mg Safflower
Iron 8.95mg 4.9mg Tahini
Sugar 0.49g Safflower
Fiber 9.3g Tahini
Copper 1.61mg 1.747mg Safflower
Zinc 4.62mg 5.05mg Safflower
Phosphorus 732mg 644mg Tahini
Sodium 115mg 3mg Safflower
Vitamin A 67IU 50IU Tahini
Vitamin A RAE 3µg 3µg
Vitamin E 0.25mg Tahini
Manganese 1.456mg 2.014mg Safflower
Selenium 34.4µg Tahini
Vitamin B1 1.22mg 1.163mg Tahini
Vitamin B2 0.473mg 0.415mg Tahini
Vitamin B3 5.45mg 2.284mg Tahini
Vitamin B5 0.693mg 4.03mg Safflower
Vitamin B6 0.149mg 1.17mg Safflower
Folate 98µg 160µg Safflower
Choline 25.8mg Tahini
Saturated Fat 7.529g 3.682g Safflower
Monounsaturated Fat 20.302g 4.848g Tahini
Polyunsaturated fat 23.564g 28.223g Safflower
Tryptophan 0.372mg 0.183mg Tahini
Threonine 0.706mg 0.586mg Tahini
Isoleucine 0.731mg 0.717mg Tahini
Leucine 1.302mg 1.154mg Tahini
Lysine 0.545mg 0.534mg Tahini
Methionine 0.561mg 0.284mg Tahini
Phenylalanine 0.901mg 0.806mg Tahini
Valine 0.95mg 1.025mg Safflower
Histidine 0.5mg 0.452mg Tahini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tahini Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
53%
Tahini
82%
Safflower
Minerals Daily Need Coverage Score
194%
Tahini
178%
Safflower

Comparison summary

Which food is cheaper?
Tahini
Tahini is cheaper (difference - $0.8)
Which food is richer in vitamins?
Tahini
Tahini is relatively richer in vitamins
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.49g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 112mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 3.847g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
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

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. Tahini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170189/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.