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  6. Wheat Bread vs. Safflower

Wheat Bread vs. Safflower — In-Depth Nutrition Comparison

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What are the main differences between Wheat Bread and Safflower?

  • Wheat Bread is richer in Vitamin B3, yet Safflower is richer in Copper, Vitamin B6, Vitamin B5, Magnesium, Phosphorus, Vitamin B1, Zinc, and Manganese.
  • Safflower's daily need coverage for Copper is 172% higher.
  • Wheat Bread has 200 times more Sodium than Safflower. Wheat Bread has 601mg of Sodium, while Safflower has 3mg.

We used Bread, wheat, toasted and Seeds, safflower seed kernels, dried types in this comparison.

Infographic

Wheat Bread 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.
Wheat Bread
Wheat Bread
2
:
8
Safflower
Safflower
Contains more Calcium +111.5%
Contains more Iron +19.8%
Contains more Magnesium +498.3%
Contains more Phosphorus +242.6%
Contains more Potassium +208.1%
Contains less Sodium -99.5%
Contains more Zinc +243.5%
Contains more Copper +782.3%
Contains more Manganese +46.3%
Wheat Bread
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 154% 43% 81% 20% 79% 41% 66% 180% 183%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +111.5%
Contains more Iron +19.8%
Contains more Magnesium +498.3%
Contains more Phosphorus +242.6%
Contains more Potassium +208.1%
Contains less Sodium -99.5%
Contains more Zinc +243.5%
Contains more Copper +782.3%
Contains more Manganese +46.3%

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.
Wheat Bread
Wheat Bread
4
:
6
Safflower
Safflower
Contains more Vitamin C +∞%
Contains more Vitamin B3 +173.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +164.9%
Contains more Vitamin B5 +783.8%
Contains more Vitamin B6 +664.7%
Contains more Folate +86%
Equal in Vitamin B2 - 0.415
Wheat Bread
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 1% 110% 89% 118% 28% 36% 65% 0% 15%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +173.6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +164.9%
Contains more Vitamin B5 +783.8%
Contains more Vitamin B6 +664.7%
Contains more Folate +86%
Equal in Vitamin B2 - 0.415

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wheat Bread
Wheat Bread
2
:
3
Safflower
Safflower
Contains more Carbs +62.6%
Contains more Water +331.1%
Contains more Protein +24.8%
Contains more Fats +800.5%
Contains more Other +97.1%
Wheat Bread
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Safflower
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 Carbs +62.6%
Contains more Water +331.1%
Contains more Protein +24.8%
Contains more Fats +800.5%
Contains more Other +97.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wheat Bread
Wheat Bread
1
:
2
Safflower
Safflower
Contains less Saturated Fat -73.1%
Contains more Monounsaturated Fat +375.8%
Contains more Polyunsaturated fat +1540.9%
Wheat Bread
27% 27% 46%
Saturated Fat: 0.989 g
Monounsaturated Fat: 1.019 g
Polyunsaturated fat: 1.72 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -73.1%
Contains more Monounsaturated Fat +375.8%
Contains more Polyunsaturated fat +1540.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Wheat Bread Safflower
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Wheat Bread Safflower Opinion
Net carbs 51.07g 34.29g Wheat Bread
Protein 12.96g 16.18g Safflower
Fats 4.27g 38.45g Safflower
Carbs 55.77g 34.29g Wheat Bread
Calories 313kcal 517kcal Safflower
Sugar 6.42g Safflower
Fiber 4.7g Wheat Bread
Calcium 165mg 78mg Wheat Bread
Iron 4.09mg 4.9mg Safflower
Magnesium 59mg 353mg Safflower
Phosphorus 188mg 644mg Safflower
Potassium 223mg 687mg Safflower
Sodium 601mg 3mg Safflower
Zinc 1.47mg 5.05mg Safflower
Copper 0.198mg 1.747mg Safflower
Manganese 1.377mg 2.014mg Safflower
Selenium 33.4µg Wheat Bread
Vitamin A 0IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 0.24mg Wheat Bread
Vitamin C 0.2mg 0mg Wheat Bread
Vitamin B1 0.439mg 1.163mg Safflower
Vitamin B2 0.382mg 0.415mg Safflower
Vitamin B3 6.25mg 2.284mg Wheat Bread
Vitamin B5 0.456mg 4.03mg Safflower
Vitamin B6 0.153mg 1.17mg Safflower
Folate 86µg 160µg Safflower
Vitamin K 5.7µg Wheat Bread
Tryptophan 0.092mg 0.183mg Safflower
Threonine 0.299mg 0.586mg Safflower
Isoleucine 0.258mg 0.717mg Safflower
Leucine 0.461mg 1.154mg Safflower
Lysine 0.215mg 0.534mg Safflower
Methionine 0.105mg 0.284mg Safflower
Phenylalanine 0.315mg 0.806mg Safflower
Valine 0.31mg 1.025mg Safflower
Histidine 0.15mg 0.452mg Safflower
Saturated Fat 0.989g 3.682g Wheat Bread
Monounsaturated Fat 1.019g 4.848g Safflower
Polyunsaturated fat 1.72g 28.223g Safflower
Omega-3 - ALA 0.161g Wheat Bread

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Wheat Bread Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
38%
Wheat Bread
89%
Safflower
Minerals Daily Need Coverage Score
89%
Wheat Bread
178%
Safflower

Comparison summary

Which food is lower in Saturated Fat?
Wheat Bread
Wheat Bread is lower in Saturated Fat (difference - 2.693g)
Which food is cheaper?
Wheat Bread
Wheat Bread is cheaper (difference - $0.5)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 6.42g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 598mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.