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.
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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 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% |
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 EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B6 | 0.149mg | 1.17mg | 79% |
| Vitamin B5 | 0.693mg | 4.03mg | 67% |
| Selenium | 34.4µg | 63% | |
| Magnesium | 95mg | 353mg | 61% |
| Iron | 8.95mg | 4.9mg | 51% |
| Monounsaturated fat | 20.302g | 4.848g | 39% |
| Fiber | 9.3g | 37% | |
| Calcium | 426mg | 78mg | 35% |
| Polyunsaturated fat | 23.564g | 28.223g | 31% |
| Manganese | 1.456mg | 2.014mg | 24% |
| Fats | 53.76g | 38.45g | 24% |
| Vitamin B3 | 5.45mg | 2.284mg | 20% |
| Saturated fat | 7.529g | 3.682g | 17% |
| Folate | 98µg | 160µg | 16% |
| Copper | 1.61mg | 1.747mg | 15% |
| Phosphorus | 732mg | 644mg | 13% |
| Potassium | 414mg | 687mg | 8% |
| Choline | 25.8mg | 5% | |
| Sodium | 115mg | 3mg | 5% |
| Vitamin B1 | 1.22mg | 1.163mg | 5% |
| Calories | 595kcal | 517kcal | 4% |
| Vitamin B2 | 0.473mg | 0.415mg | 4% |
| Zinc | 4.62mg | 5.05mg | 4% |
| Carbs | 21.19g | 34.29g | 4% |
| Protein | 17g | 16.18g | 2% |
| Vitamin E | 0.25mg | 2% | |
| Net carbs | 11.89g | 34.29g | N/A |
| Sugar | 0.49g | N/A | |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.372mg | 0.183mg | 0% |
| Threonine | 0.706mg | 0.586mg | 0% |
| Isoleucine | 0.731mg | 0.717mg | 0% |
| Leucine | 1.302mg | 1.154mg | 0% |
| Lysine | 0.545mg | 0.534mg | 0% |
| Methionine | 0.561mg | 0.284mg | 0% |
| Phenylalanine | 0.901mg | 0.806mg | 0% |
| Valine | 0.95mg | 1.025mg | 0% |
| Histidine | 0.5mg | 0.452mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated fat | +318.8% |
| Contains less Sat. FatSaturated fat | -51.1% |
| Contains more Poly. FatPolyunsaturated fat | +19.8% |
