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
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
28.33 g
Fats:
47.37 g
Carbs:
15.31 g
Water:
5.05 g
Other:
3.94 g
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
Saturated fat:
Sat. Fat
9.779 g
Monounsaturated fat:
Mono. Fat
7.407 g
Polyunsaturated fat:
Poly. Fat
28.094 g
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.
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| Lower in price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
82%
Minerals Daily Need Coverage Score
177%
178%
Comparison summary
Which food is cheaper?
Watermelon seeds is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 96mg)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 6.097g)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
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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?
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The foods have equal glycemic indexes ()
Which food is richer in minerals?
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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.