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Saffron vs. Safflower — In-Depth Nutrition Comparison

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How are saffron and safflower different?

  • Saffron is richer in manganese, vitamin C, iron, and potassium, while safflower is higher in copper, vitamin B1, phosphorus, zinc, magnesium, and folate.
  • Saffron covers your daily need for manganese, 1148% more than safflower.

Spices, saffron and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Saffron 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 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
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 CalciumCalcium +42.3%
Contains more PotassiumPotassium +150.9%
Contains more IronIron +126.5%
Contains more ManganeseManganese +1310.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +33.7%
Contains more CopperCopper +432.6%
Contains more ZincZinc +363.3%
Contains more PhosphorusPhosphorus +155.6%
Contains less SodiumSodium -98%

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 269% 0% 9% 0% 29% 62% 27% 0% 233% 0% 0% 70%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +800%
Contains more Vitamin B1Vitamin B1 +911.3%
Contains more Vitamin B2Vitamin B2 +55.4%
Contains more Vitamin B3Vitamin B3 +56.4%
Contains more Vitamin B6Vitamin B6 +15.8%
Contains more FolateFolate +72%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Saffron Safflower DV% diff.
Manganese 28.408mg 2.014mg 1148%
Polyunsaturated fat 2.067g 28.223g 174%
Copper 0.328mg 1.747mg 158%
Vitamin C 80.8mg 0mg 90%
Vitamin B1 0.115mg 1.163mg 87%
Vitamin B5 4.03mg 81%
Iron 11.1mg 4.9mg 78%
Phosphorus 252mg 644mg 56%
Fats 5.85g 38.45g 50%
Zinc 1.09mg 5.05mg 36%
Potassium 1724mg 687mg 31%
Magnesium 264mg 353mg 21%
Folate 93µg 160µg 17%
Fiber 3.9g 16%
Vitamin B6 1.01mg 1.17mg 12%
Vitamin B2 0.267mg 0.415mg 11%
Monounsaturated fat 0.429g 4.848g 11%
Calories 310kcal 517kcal 10%
Protein 11.43g 16.18g 10%
Carbs 65.37g 34.29g 10%
Selenium 5.6µg 10%
Saturated fat 1.586g 3.682g 10%
Sodium 148mg 3mg 6%
Vitamin B3 1.46mg 2.284mg 5%
Calcium 111mg 78mg 3%
Vitamin A 27µg 3µg 3%
Protein per 100 calories 3.7g 3.1g N/A
Calories per 10 g protein 271kcal 320kcal N/A
Weight per 100 calories 32g 19g N/A
Unsaturated / Saturated Fat ratio 1.6 9 N/A
Net carbs 61.47g 34.29g N/A
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%
Omega-3 - DPA 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 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 CarbsCarbs +90.6%
Contains more WaterWater +111.7%
Contains more ProteinProtein +41.6%
Contains more FatsFats +557.3%
~equal in Other ~5.46g

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 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 less Sat. FatSaturated fat -56.9%
Contains more Mono. FatMonounsaturated fat +1030.1%
Contains more Poly. FatPolyunsaturated fat +1265.4%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/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.