Tahini vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between tahini and safflower?

Tahini is higher in iron, calcium, fats, and vitamin B3, yet safflower is higher in vitamin B6, vitamin B5, magnesium, manganese, and folate.
Safflower's daily need coverage for vitamin B6 is 79% more.
Tahini has 5 times more calcium than safflower. While tahini has 426mg of calcium, safflower has only 78mg.
The amount of saturated fat in safflower is lower.

We used Seeds, sesame butter, tahini, from roasted, and toasted kernels (most common type) and Seeds, safflower seed kernels, dried types in this article.

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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.

Tahini

Safflower

Contains more CalciumCalcium	+446.2%
Contains more IronIron	+82.7%
Contains more PhosphorusPhosphorus	+13.7%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+271.6%
Contains more PotassiumPotassium	+65.9%
Contains less SodiumSodium	-97.4%
Contains more ManganeseManganese	+38.3%

~equal in Copper ~1.747mg

~equal in Zinc ~5.05mg

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.

Tahini

Safflower

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+14%
Contains more Vitamin B3Vitamin B3	+138.6%

Contains more Vitamin B5Vitamin B5	+481.5%
Contains more Vitamin B6Vitamin B6	+685.2%
Contains more FolateFolate	+63.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~3µg

~equal in Vitamin B1 ~1.163mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B6	0.149mg	1.17mg	79%
Vitamin B5	0.693mg	4.03mg	67%
Selenium	34.4µg		63%
Magnesium	95mg	353mg	61%
Iron	8.95mg	4.9mg	51%
Monounsaturated fat	20.302g	4.848g	39%
Fiber	9.3g		37%
Calcium	426mg	78mg	35%
Polyunsaturated fat	23.564g	28.223g	31%
Fats	53.76g	38.45g	24%
Manganese	1.456mg	2.014mg	24%
Vitamin B3	5.45mg	2.284mg	20%
Saturated fat	7.529g	3.682g	17%
Folate	98µg	160µg	16%
Copper	1.61mg	1.747mg	15%
Phosphorus	732mg	644mg	13%
Potassium	414mg	687mg	8%
Sodium	115mg	3mg	5%
Vitamin B1	1.22mg	1.163mg	5%
Choline	25.8mg		5%
Calories	595kcal	517kcal	4%
Carbs	21.19g	34.29g	4%
Zinc	4.62mg	5.05mg	4%
Vitamin B2	0.473mg	0.415mg	4%
Protein	17g	16.18g	2%
Vitamin E	0.25mg		2%
Protein per 100 calories	2.9g	3.1g	N/A
Calories per 10 g protein	350kcal	320kcal	N/A
Weight per 100 calories	17g	19g	N/A
Unsaturated / Saturated Fat ratio	5.8	9	N/A
Net carbs	11.89g	34.29g	N/A
Sugar	0.49g		N/A
Vitamin A	3µg	3µg	0%
Tryptophan	0.372mg	0.183mg	0%
Threonine	0.706mg	0.586mg	0%
Isoleucine	0.731mg	0.717mg	0%
Leucine	1.302mg	1.154mg	0%
Lysine	0.545mg	0.534mg	0%
Methionine	0.561mg	0.284mg	0%
Phenylalanine	0.901mg	0.806mg	0%
Valine	0.95mg	1.025mg	0%
Histidine	0.5mg	0.452mg	0%