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  6. Safflower vs. Sesame

Safflower vs. Sesame — In-Depth Nutrition Comparison

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The main differences between safflower and sesame

  • Safflower has more vitamin B5, vitamin B1, vitamin B6, and folate; however, sesame has more copper, iron, calcium, zinc, and manganese.
  • Daily need coverage for copper for sesame is 259% higher.
  • Sesame has 81 times less vitamin B5 than safflower. Safflower has 4.03mg of vitamin B5, while sesame has 0.05mg.
  • Safflower is lower in saturated fat.

Food types used in this article are Seeds, safflower seed kernels, dried and Seeds, sesame seeds, whole, dried.

Infographic

Safflower vs Sesame 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Sesame
Sesame
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 251% 293% 41% 546% 1361% 211% 270% 1.4% 321% 188%
Contains more PotassiumPotassium +46.8%
Contains less SodiumSodium -72.7%
Contains more CalciumCalcium +1150%
Contains more IronIron +196.9%
Contains more CopperCopper +133.7%
Contains more ZincZinc +53.5%
Contains more ManganeseManganese +22.1%
~equal in Magnesium ~351mg
~equal in Phosphorus ~629mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Sesame
Sesame
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 5% 198% 57% 85% 3% 182% 0% 0% 73%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +47%
Contains more Vitamin B2Vitamin B2 +68%
Contains more Vitamin B5Vitamin B5 +7960%
Contains more Vitamin B6Vitamin B6 +48.1%
Contains more FolateFolate +64.9%
Contains more Vitamin B3Vitamin B3 +97.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Sesame DV% diff.
Copper 1.747mg 4.082mg 259%
Iron 4.9mg 14.55mg 121%
Calcium 78mg 975mg 90%
Vitamin B5 4.03mg 0.05mg 80%
Selenium 34.4µg 63%
Fiber 11.8g 47%
Polyunsaturated fat 28.223g 21.773g 43%
Monounsaturated fat 4.848g 18.759g 35%
Vitamin B1 1.163mg 0.791mg 31%
Vitamin B6 1.17mg 0.79mg 29%
Zinc 5.05mg 7.75mg 25%
Manganese 2.014mg 2.46mg 19%
Fats 38.45g 49.67g 17%
Folate 160µg 97µg 16%
Saturated fat 3.682g 6.957g 15%
Vitamin B3 2.284mg 4.515mg 14%
Vitamin B2 0.415mg 0.247mg 13%
Potassium 687mg 468mg 6%
Choline 25.6mg 5%
Carbs 34.29g 23.45g 4%
Calories 517kcal 573kcal 3%
Protein 16.18g 17.73g 3%
Phosphorus 644mg 629mg 2%
Vitamin E 0.25mg 2%
Protein per 100 calories 3.1g 3.1g N/A
Calories per 10 g protein 320kcal 323kcal N/A
Weight per 100 calories 19g 17g N/A
Unsaturated / Saturated Fat ratio 9 5.8 N/A
Net carbs 34.29g 11.65g N/A
Magnesium 353mg 351mg 0%
Sugar 0.3g N/A
Sodium 3mg 11mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.388mg 0%
Threonine 0.586mg 0.736mg 0%
Isoleucine 0.717mg 0.763mg 0%
Leucine 1.154mg 1.358mg 0%
Lysine 0.534mg 0.569mg 0%
Methionine 0.284mg 0.586mg 0%
Phenylalanine 0.806mg 0.94mg 0%
Valine 1.025mg 0.99mg 0%
Histidine 0.452mg 0.522mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Sesame
Sesame
2
18% 50% 23% 5% 4%
Protein: 17.73 g
Fats: 49.67 g
Carbs: 23.45 g
Water: 4.69 g
Other: 4.46 g
Contains more CarbsCarbs +46.2%
Contains more WaterWater +19.8%
Contains more OtherOther +22.4%
Contains more FatsFats +29.2%
~equal in Protein ~17.73g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Sesame
Sesame
1
15% 40% 46%
Saturated fat: Sat. Fat 6.957 g
Monounsaturated fat: Mono. Fat 18.759 g
Polyunsaturated fat: Poly. Fat 21.773 g
Contains less Sat. FatSaturated fat -47.1%
Contains more Poly. FatPolyunsaturated fat +29.6%
Contains more Mono. FatMonounsaturated fat +286.9%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Sesame - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170150/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.