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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% 1% 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

All nutrients comparison - raw data values

Nutrient Watermelon seeds Safflower DV% diff.
Copper 0.686mg 1.747mg 118%
Vitamin B6 0.089mg 1.17mg 83%
Vitamin B1 0.19mg 1.163mg 81%
Vitamin B5 0.346mg 4.03mg 74%
Zinc 10.24mg 5.05mg 47%
Magnesium 515mg 353mg 39%
Iron 7.28mg 4.9mg 30%
Saturated fat 9.779g 3.682g 28%
Folate 58µg 160µg 26%
Protein 28.33g 16.18g 24%
Vitamin B2 0.145mg 0.415mg 21%
Manganese 1.614mg 2.014mg 17%
Phosphorus 755mg 644mg 16%
Fats 47.37g 38.45g 14%
Vitamin B3 3.55mg 2.284mg 8%
Carbs 15.31g 34.29g 6%
Monounsaturated fat 7.407g 4.848g 6%
Sodium 99mg 3mg 4%
Calories 557kcal 517kcal 2%
Calcium 54mg 78mg 2%
Potassium 648mg 687mg 1%
Polyunsaturated fat 28.094g 28.223g 1%
Net carbs 15.31g 34.29g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.39mg 0.183mg 0%
Threonine 1.112mg 0.586mg 0%
Isoleucine 1.342mg 0.717mg 0%
Leucine 2.149mg 1.154mg 0%
Lysine 0.887mg 0.534mg 0%
Methionine 0.834mg 0.284mg 0%
Phenylalanine 2.031mg 0.806mg 0%
Valine 1.556mg 1.025mg 0%
Histidine 0.775mg 0.452mg 0%

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

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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.