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  6. Watermelon seeds vs. Safflower

Watermelon seeds vs. Safflower — In-Depth Nutrition Comparison

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A recap on differences between Watermelon seeds and Safflower

  • Watermelon seeds have more Zinc, Magnesium, and Iron, however, Safflower is higher in Copper, Vitamin B6, Vitamin B1, Vitamin B5, Folate, and Vitamin B2.
  • Safflower covers your daily Copper needs 118% more than Watermelon seeds.
  • Safflower contains 3 times less Saturated Fat than Watermelon seeds. Watermelon seeds contain 9.779g of Saturated Fat, while Safflower contains 3.682g.

Food varieties used in this article are Seeds, watermelon seed kernels, dried and Seeds, safflower seed kernels, dried.

Infographic

Watermelon seeds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 368% 16% 57% 273% 229% 279% 324% 13% 211% 0%
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 MagnesiumMagnesium +45.9%
Contains more IronIron +48.6%
Contains more ZincZinc +102.8%
Contains more PhosphorusPhosphorus +17.2%
Contains more CalciumCalcium +44.4%
Contains more CopperCopper +154.7%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +24.8%
~equal in Potassium ~687mg
~equal in Selenium ~µg

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.
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% 0% 0% 0% 48% 33% 67% 21% 21% 0% 0% 44% 0%
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 B3Vitamin B3 +55.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +512.1%
Contains more Vitamin B2Vitamin B2 +186.2%
Contains more Vitamin B5Vitamin B5 +1064.7%
Contains more Vitamin B6Vitamin B6 +1214.6%
Contains more FolateFolate +175.9%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 47% 15% 5% 4%
Protein: 28.33 g
Fats: 47.37 g
Carbs: 15.31 g
Water: 5.05 g
Other: 3.94 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 ProteinProtein +75.1%
Contains more FatsFats +23.2%
Contains more CarbsCarbs +124%
Contains more WaterWater +11.3%
Contains more OtherOther +38.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 16% 62%
Saturated Fat: Sat. Fat 9.779 g
Monounsaturated Fat: Mono. Fat 7.407 g
Polyunsaturated fat: Poly. Fat 28.094 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 +52.8%
Contains less Sat. FatSaturated Fat -62.3%
~equal in Polyunsaturated fat ~28.223g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watermelon seeds Safflower Opinion
Calories 557kcal 517kcal Watermelon seeds
Protein 28.33g 16.18g Watermelon seeds
Fats 47.37g 38.45g Watermelon seeds
Net carbs 15.31g 34.29g Safflower
Carbs 15.31g 34.29g Safflower
Magnesium 515mg 353mg Watermelon seeds
Calcium 54mg 78mg Safflower
Potassium 648mg 687mg Safflower
Iron 7.28mg 4.9mg Watermelon seeds
Copper 0.686mg 1.747mg Safflower
Zinc 10.24mg 5.05mg Watermelon seeds
Phosphorus 755mg 644mg Watermelon seeds
Sodium 99mg 3mg Safflower
Vitamin A 0IU 50IU Safflower
Vitamin A 0µg 3µg Safflower
Manganese 1.614mg 2.014mg Safflower
Vitamin B1 0.19mg 1.163mg Safflower
Vitamin B2 0.145mg 0.415mg Safflower
Vitamin B3 3.55mg 2.284mg Watermelon seeds
Vitamin B5 0.346mg 4.03mg Safflower
Vitamin B6 0.089mg 1.17mg Safflower
Folate 58µg 160µg Safflower
Saturated Fat 9.779g 3.682g Safflower
Monounsaturated Fat 7.407g 4.848g Watermelon seeds
Polyunsaturated fat 28.094g 28.223g Safflower
Tryptophan 0.39mg 0.183mg Watermelon seeds
Threonine 1.112mg 0.586mg Watermelon seeds
Isoleucine 1.342mg 0.717mg Watermelon seeds
Leucine 2.149mg 1.154mg Watermelon seeds
Lysine 0.887mg 0.534mg Watermelon seeds
Methionine 0.834mg 0.284mg Watermelon seeds
Phenylalanine 2.031mg 0.806mg Watermelon seeds
Valine 1.556mg 1.025mg Watermelon seeds
Histidine 0.775mg 0.452mg Watermelon seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watermelon seeds 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
18%
Watermelon seeds
82%
Safflower
Minerals Daily Need Coverage Score
177%
Watermelon seeds
178%
Safflower

Comparison summary

Which food is cheaper?
Watermelon seeds
Watermelon seeds is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 96mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 6.097g)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Watermelon seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169407/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.