Safflower Seeds vs Sunflower Seeds: Which Is Healthier?

Safflower Seeds and sunflower seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on safflower seeds and sunflower seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Safflower Seeds

Safflower seeds (Carthamus tinctorius) are the seeds of the safflower plant, which is native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Safflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate safflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Safflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Safflower seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving safflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Safflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin).

Sunflower Seeds

Sunflower seeds (Helianthus annuus) are the seeds of the sunflower plant, which is native to North America and is now grown in many parts of the world.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Sunflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate sunflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Sunflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Sunflower seeds are widely available and can be found at most grocery stores.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving sunflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Sunflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B6 (Pyroxidine), Vitamin B9 (Folate), and Vitamin E.

They also contain a good amount of Vitamin B5 (Pantothenic acid).

Safflower Seeds vs Sunflower Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing safflower seeds vs sunflower seeds.

This comparison will start by comparing the caloric value of safflower seeds and sunflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

Safflower Seeds vs Sunflower Seeds Calories

Nuts and seeds are generally high in calories; the same goes for safflower seeds and sunflower seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing safflower seeds vs sunflower seeds for weight loss, safflower seeds are slightly lower in calories, with 145 calories per serving, compared to 171 calories per serving of sunflower seeds.

However, both safflower seeds and sunflower seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Safflower Seeds vs Sunflower Seeds Protein

Nuts and seeds, including safflower seeds and sunflower seeds, are an important source of plant-based protein.

Sunflower Seeds offer around 24% more protein than safflower seeds.

Sunflower Seeds have 21 grams of protein per 100 grams (or 5.9g per serving), while safflower seeds have 16.2 grams of protein per 100 grams (or 4.5g per serving).

Safflower Seeds vs Sunflower Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in safflower seeds and sunflower seeds.

The total amount of carbohydrates is around 50% higher in safflower seeds than in sunflower seeds. They have 34.3 grams per 100 grams, compared to 17.1 grams in sunflower seeds.

One handful of safflower seeds and sunflower seeds (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in safflower seeds and sunflower seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.9 grams of fiber per portion, sunflower seeds are a better source of fiber than safflower seeds which offer 0 grams per portion.

Safflower Seeds vs Sunflower Seeds Fats

Like the other nuts and seeds, fats in safflower seeds and sunflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in safflower seeds and sunflower seeds:

• Safflower Seeds: 38.4 grams per 100 grams
• Sunflower Seeds: 56.1 per 100 grams

Speaking of saturated fats, safflower seeds are 31% lower in saturated fats.

Safflower Seeds and sunflower seeds contain 3.7 grams and 5.4 grams of saturated fat per 100 grams, respectively.

Safflower Seeds vs Sunflower Seeds Vitamins Content

This section will discuss the vitamin content of safflower seeds and sunflower seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Safflower Seeds have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B9 (Folate), vitamin E, and vitamin K.

However, sunflower seeds have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin B6 (Pyroxidine).

Safflower Seeds and sunflower seeds contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins safflower seeds and sunflower seeds contain side by side, so you can easily compare them.

Safflower Seeds vs Sunflower Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the safflower seeds and sunflower seeds comparison focuses on their mineral content.

Safflower Seeds are a better source of copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium, and zinc than sunflower seeds.

Safflower Seeds and sunflower seeds contain the same amount of calcium, and fluoride.

Check out the table below to learn how safflower seeds and sunflower seeds compare when it comes to mineral contents.

The Final Word

Safflower Seeds and sunflower seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both safflower seeds and sunflower seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.