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  6. Sesame vs. Safflower

Sesame vs. Safflower — In-Depth Nutrition Comparison

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The main differences between sesame and safflower

  • Sesame has more copper, iron, calcium, zinc, and manganese; however, safflower has more vitamin B5, vitamin B1, vitamin B6, and folate.
  • Daily need coverage for copper for sesame is 259% higher.
  • Safflower has 13 times less calcium than sesame. Sesame has 975mg of calcium, while safflower has 78mg.
  • Safflower is lower in saturated fat.

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

Infographic

Sesame 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.
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%
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 +1150%
Contains more IronIron +196.9%
Contains more CopperCopper +133.7%
Contains more ZincZinc +53.5%
Contains more ManganeseManganese +22.1%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +46.8%
Contains less SodiumSodium -72.7%
~equal in Magnesium ~353mg
~equal in Phosphorus ~644mg

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.
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%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +97.7%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 FatsFats +29.2%
Contains more CarbsCarbs +46.2%
Contains more WaterWater +19.8%
Contains more OtherOther +22.4%
~equal in Protein ~16.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +286.9%
Contains less Sat. FatSaturated fat -47.1%
Contains more Poly. FatPolyunsaturated fat +29.6%

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