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  6. Green bean raw vs. Safflower

Green bean raw vs. Safflower — In-Depth Nutrition Comparison

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Summary of differences between green bean raw and safflower

  • The amount of copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, vitamin B5, iron, zinc, and folate in safflower is higher than in green bean raw.
  • Safflower covers your daily need for copper, 186% more than green bean raw.

These are the specific foods used in this comparison Beans, snap, green, raw and Seeds, safflower seed kernels, dried.

Infographic

Green bean raw 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1312%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +225.6%
Contains more IronIron +375.7%
Contains more CopperCopper +2431.9%
Contains more ZincZinc +2004.2%
Contains more PhosphorusPhosphorus +1594.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +832.4%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1066.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1318.3%
Contains more Vitamin B2Vitamin B2 +299%
Contains more Vitamin B3Vitamin B3 +211.2%
Contains more Vitamin B5Vitamin B5 +1691.1%
Contains more Vitamin B6Vitamin B6 +729.8%
Contains more FolateFolate +384.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Green bean raw Safflower DV% diff.
Polyunsaturated fat 0.113g 28.223g 187%
Copper 0.069mg 1.747mg 186%
Vitamin B1 0.082mg 1.163mg 90%
Phosphorus 38mg 644mg 87%
Vitamin B6 0.141mg 1.17mg 79%
Magnesium 25mg 353mg 78%
Manganese 0.216mg 2.014mg 78%
Vitamin B5 0.225mg 4.03mg 76%
Fats 0.22g 38.45g 59%
Iron 1.03mg 4.9mg 48%
Zinc 0.24mg 5.05mg 44%
Vitamin K 43µg 36%
Folate 33µg 160µg 32%
Protein 1.83g 16.18g 29%
Vitamin B2 0.104mg 0.415mg 24%
Calories 31kcal 517kcal 24%
Saturated fat 0.05g 3.682g 17%
Vitamin C 12.2mg 0mg 14%
Potassium 211mg 687mg 14%
Monounsaturated fat 0.01g 4.848g 12%
Fiber 2.7g 11%
Vitamin B3 0.734mg 2.284mg 10%
Carbs 6.97g 34.29g 9%
Vitamin A 35µg 3µg 4%
Calcium 37mg 78mg 4%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Fructose 1.39g 2%
Selenium 0.6µg 1%
Net carbs 4.27g 34.29g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 6mg 3mg 0%
Tryptophan 0.019mg 0.183mg 0%
Threonine 0.079mg 0.586mg 0%
Isoleucine 0.066mg 0.717mg 0%
Leucine 0.112mg 1.154mg 0%
Lysine 0.088mg 0.534mg 0%
Methionine 0.022mg 0.284mg 0%
Phenylalanine 0.067mg 0.806mg 0%
Valine 0.09mg 1.025mg 0%
Histidine 0.034mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 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 WaterWater +1507.1%
Contains more ProteinProtein +784.2%
Contains more FatsFats +17377.3%
Contains more CarbsCarbs +392%
Contains more OtherOther +727.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 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 -98.6%
Contains more Mono. FatMonounsaturated fat +48380%
Contains more Poly. FatPolyunsaturated fat +24876.1%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.