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  6. Chia seeds vs. Safflower

Chia seeds vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between chia seeds and safflower?

  • Chia seeds are higher in calcium, vitamin B3, iron, phosphorus, and manganese, yet safflower is higher in copper, vitamin B1, folate, vitamin B2, and fats.
  • Safflower's daily need coverage for copper is 91% more.
  • Chia seeds have 8 times more calcium than safflower. While chia seeds have 631mg of calcium, safflower has only 78mg.

We used Seeds, chia seeds, dried and Seeds, safflower seed kernels, dried types in this article.

Infographic

Chia seeds vs Safflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 239% 189% 36% 290% 308% 125% 369% 2.1% 355% 301%
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 +709%
Contains more IronIron +57.6%
Contains more PhosphorusPhosphorus +33.5%
Contains more ManganeseManganese +35.2%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +68.8%
Contains more CopperCopper +89.1%
Contains more ZincZinc +10.3%
Contains less SodiumSodium -81.3%
~equal in Magnesium ~353mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each 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 5.3% 0% 0% 10% 155% 39% 166% 0% 0% 0% 0% 37%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +286.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +87.6%
Contains more Vitamin B2Vitamin B2 +144.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +226.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Chia seeds Safflower DV% diff.
Omega-3 (ALA) 17.83g 1114%
Fiber 34.4g 138%
Selenium 55.2µg 100%
Copper 0.924mg 1.747mg 91%
Vitamin B6 1.17mg 90%
Vitamin B5 4.03mg 81%
Calcium 631mg 78mg 55%
Vitamin B1 0.62mg 1.163mg 45%
Vitamin B3 8.83mg 2.284mg 41%
Iron 7.72mg 4.9mg 35%
Omega-6 (Linoleic acid) 5.835g 34%
Phosphorus 860mg 644mg 31%
Manganese 2.723mg 2.014mg 31%
Polyunsaturated fat 23.665g 28.223g 30%
Folate 49µg 160µg 28%
Vitamin B2 0.17mg 0.415mg 19%
Fats 30.74g 38.45g 12%
Potassium 407mg 687mg 8%
Monounsaturated fat 2.309g 4.848g 6%
Magnesium 335mg 353mg 4%
Zinc 4.58mg 5.05mg 4%
Carbs 42.12g 34.29g 3%
Vitamin E 0.5mg 3%
Calories 486kcal 517kcal 2%
Vitamin C 1.6mg 0mg 2%
Saturated fat 3.33g 3.682g 2%
Protein 16.54g 16.18g 1%
Sodium 16mg 3mg 1%
Protein per 100 calories 3.4g 3.1g N/A
Calories per 10 g protein 294kcal 320kcal N/A
Weight per 100 calories 21g 19g N/A
Unsaturated / Saturated Fat ratio 7.8 9 N/A
Net carbs 7.72g 34.29g N/A
Vitamin A 3µg 0%
Trans fat 0.14g N/A
Tryptophan 0.436mg 0.183mg 0%
Threonine 0.709mg 0.586mg 0%
Isoleucine 0.801mg 0.717mg 0%
Leucine 1.371mg 1.154mg 0%
Lysine 0.97mg 0.534mg 0%
Methionine 0.588mg 0.284mg 0%
Phenylalanine 1.016mg 0.806mg 0%
Valine 0.95mg 1.025mg 0%
Histidine 0.531mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 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 +22.8%
Contains more FatsFats +25.1%
~equal in Protein ~16.18g
~equal in Water ~5.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 8% 81%
Saturated fat: Sat. Fat 3.33 g
Monounsaturated fat: Mono. Fat 2.309 g
Polyunsaturated fat: Poly. Fat 23.665 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 -9.6%
Contains more Mono. FatMonounsaturated fat +110%
Contains more Poly. FatPolyunsaturated fat +19.3%

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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. Chia seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.