Arugula vs. Safflower — In-Depth Nutrition Comparison
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Significant differences between arugula and safflower
- Arugula has more vitamin A; however, safflower is richer in copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, vitamin B5, iron, and zinc.
- Safflower covers your daily copper needs 186% more than arugula.
- Safflower has 47 times less vitamin A than arugula. Arugula has 2373IU of vitamin A, while safflower has 50IU.
Specific food types used in this comparison are Arugula, raw and Seeds, safflower seed kernels, dried.
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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.
| Contains more CalciumCalcium | +105.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +651.1% |
| Contains more PotassiumPotassium | +86.2% |
| Contains more IronIron | +235.6% |
| Contains more CopperCopper | +2198.7% |
| Contains more ZincZinc | +974.5% |
| Contains more PhosphorusPhosphorus | +1138.5% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +527.4% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +3866.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2543.2% |
| Contains more Vitamin B2Vitamin B2 | +382.6% |
| Contains more Vitamin B3Vitamin B3 | +648.9% |
| Contains more Vitamin B5Vitamin B5 | +822.2% |
| Contains more Vitamin B6Vitamin B6 | +1502.7% |
| Contains more FolateFolate | +64.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.076mg | 1.747mg | 186% |
| Polyunsaturated fat | 0.319g | 28.223g | 186% |
| Vitamin B1 | 0.044mg | 1.163mg | 93% |
| Vitamin K | 108.6µg | 91% | |
| Phosphorus | 52mg | 644mg | 85% |
| Vitamin B6 | 0.073mg | 1.17mg | 84% |
| Manganese | 0.321mg | 2.014mg | 74% |
| Magnesium | 47mg | 353mg | 73% |
| Vitamin B5 | 0.437mg | 4.03mg | 72% |
| Fats | 0.66g | 38.45g | 58% |
| Iron | 1.46mg | 4.9mg | 43% |
| Zinc | 0.47mg | 5.05mg | 42% |
| Protein | 2.58g | 16.18g | 27% |
| Vitamin B2 | 0.086mg | 0.415mg | 25% |
| Calories | 25kcal | 517kcal | 25% |
| Vitamin C | 15mg | 0mg | 17% |
| Saturated fat | 0.086g | 3.682g | 16% |
| Folate | 97µg | 160µg | 16% |
| Vitamin A | 119µg | 3µg | 13% |
| Monounsaturated fat | 0.049g | 4.848g | 12% |
| Vitamin B3 | 0.305mg | 2.284mg | 12% |
| Carbs | 3.65g | 34.29g | 10% |
| Potassium | 369mg | 687mg | 9% |
| Calcium | 160mg | 78mg | 8% |
| Fiber | 1.6g | 6% | |
| Choline | 15.3mg | 3% | |
| Vitamin E | 0.43mg | 3% | |
| Sodium | 27mg | 3mg | 1% |
| Selenium | 0.3µg | 1% | |
| Net carbs | 2.05g | 34.29g | N/A |
| Sugar | 2.05g | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1531.9% |
| Contains more ProteinProtein | +527.1% |
| Contains more FatsFats | +5725.8% |
| Contains more CarbsCarbs | +839.5% |
| Contains more OtherOther | +290% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.7% |
| Contains more Mono. FatMonounsaturated fat | +9793.9% |
| Contains more Poly. FatPolyunsaturated fat | +8747.3% |
