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  6. Blackberry vs. Safflower

Blackberry vs. Safflower — In-Depth Nutrition Comparison

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Summary of differences between blackberries and safflower

  • The amount of copper, vitamin B1, phosphorus, vitamin B6, magnesium, vitamin B5, manganese, iron, zinc, and folate in safflower is higher than in blackberries.
  • Safflower covers your daily need for copper, 176% more than blackberries.

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

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
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 less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1665%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +324.1%
Contains more IronIron +690.3%
Contains more CopperCopper +958.8%
Contains more ZincZinc +852.8%
Contains more PhosphorusPhosphorus +2827.3%
Contains more ManganeseManganese +211.8%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
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 +266.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +5715%
Contains more Vitamin B2Vitamin B2 +1496.2%
Contains more Vitamin B3Vitamin B3 +253.6%
Contains more Vitamin B5Vitamin B5 +1360.1%
Contains more Vitamin B6Vitamin B6 +3800%
Contains more FolateFolate +540%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Safflower DV% diff.
Polyunsaturated fat 0.28g 28.223g 186%
Copper 0.165mg 1.747mg 176%
Vitamin B1 0.02mg 1.163mg 95%
Phosphorus 22mg 644mg 89%
Vitamin B6 0.03mg 1.17mg 88%
Magnesium 20mg 353mg 79%
Vitamin B5 0.276mg 4.03mg 75%
Manganese 0.646mg 2.014mg 59%
Fats 0.49g 38.45g 58%
Iron 0.62mg 4.9mg 54%
Zinc 0.53mg 5.05mg 41%
Folate 25µg 160µg 34%
Vitamin B2 0.026mg 0.415mg 30%
Protein 1.39g 16.18g 30%
Calories 43kcal 517kcal 24%
Vitamin C 21mg 0mg 23%
Fiber 5.3g 21%
Saturated fat 0.014g 3.682g 17%
Vitamin K 19.8µg 17%
Potassium 162mg 687mg 15%
Monounsaturated fat 0.047g 4.848g 12%
Vitamin B3 0.646mg 2.284mg 10%
Vitamin E 1.17mg 8%
Carbs 9.61g 34.29g 8%
Calcium 29mg 78mg 5%
Fructose 2.4g 3%
Choline 8.5mg 2%
Vitamin A 11µg 3µg 1%
Selenium 0.4µg 1%
Net carbs 4.31g 34.29g N/A
Sugar 4.88g N/A
Sodium 1mg 3mg 0%
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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 +1468.5%
Contains more ProteinProtein +1064%
Contains more FatsFats +7746.9%
Contains more CarbsCarbs +256.8%
Contains more OtherOther +1416.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 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 -99.6%
Contains more Mono. FatMonounsaturated fat +10214.9%
Contains more Poly. FatPolyunsaturated fat +9979.6%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.