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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
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 CalciumCalcium +111.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +498.3%
Contains more PotassiumPotassium +208.1%
Contains more IronIron +19.8%
Contains more CopperCopper +782.3%
Contains more ZincZinc +243.5%
Contains more PhosphorusPhosphorus +242.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +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.
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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +173.6%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +164.9%
Contains more Vitamin B5Vitamin B5 +783.8%
Contains more Vitamin B6Vitamin B6 +664.7%
Contains more FolateFolate +86%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.415mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wheat Bread Safflower DV% diff.
Polyunsaturated fat 1.72g 28.223g 177%
Copper 0.198mg 1.747mg 172%
Vitamin B6 0.153mg 1.17mg 78%
Vitamin B5 0.456mg 4.03mg 71%
Magnesium 59mg 353mg 70%
Phosphorus 188mg 644mg 65%
Selenium 33.4µg 61%
Vitamin B1 0.439mg 1.163mg 60%
Fats 4.27g 38.45g 53%
Zinc 1.47mg 5.05mg 33%
Manganese 1.377mg 2.014mg 28%
Sodium 601mg 3mg 26%
Vitamin B3 6.25mg 2.284mg 25%
Folate 86µg 160µg 19%
Fiber 4.7g 19%
Potassium 223mg 687mg 14%
Saturated fat 0.989g 3.682g 12%
Monounsaturated fat 1.019g 4.848g 10%
Calories 313kcal 517kcal 10%
Iron 4.09mg 4.9mg 10%
Calcium 165mg 78mg 9%
Carbs 55.77g 34.29g 7%
Protein 12.96g 16.18g 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin B2 0.382mg 0.415mg 3%
Vitamin E 0.24mg 2%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 34.29g N/A
Sugar 6.42g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.092mg 0.183mg 0%
Threonine 0.299mg 0.586mg 0%
Isoleucine 0.258mg 0.717mg 0%
Leucine 0.461mg 1.154mg 0%
Lysine 0.215mg 0.534mg 0%
Methionine 0.105mg 0.284mg 0%
Phenylalanine 0.315mg 0.806mg 0%
Valine 0.31mg 1.025mg 0%
Histidine 0.15mg 0.452mg 0%
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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 CarbsCarbs +62.6%
Contains more WaterWater +331.1%
Contains more ProteinProtein +24.8%
Contains more FatsFats +800.5%
Contains more OtherOther +97.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 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 -73.1%
Contains more Mono. FatMonounsaturated fat +375.8%
Contains more Poly. FatPolyunsaturated fat +1540.9%

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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. 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.