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  6. Brussels sprouts vs. Safflower

Brussels sprouts vs. Safflower — In-Depth Nutrition Comparison

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How are Brussels sprouts and safflower different?

  • Brussels sprouts are higher in vitamin C; however, safflower is richer in copper, vitamin B1, phosphorus, magnesium, vitamin B5, vitamin B6, manganese, iron, and zinc.
  • Daily need coverage for copper for safflower is 186% higher.

Brussels sprouts, raw and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Brussels sprouts vs Safflower infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +1434.8%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +76.6%
Contains more IronIron +250%
Contains more CopperCopper +2395.7%
Contains more ZincZinc +1102.4%
Contains more PhosphorusPhosphorus +833.3%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +497.6%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
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 +1166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +736.7%
Contains more Vitamin B2Vitamin B2 +361.1%
Contains more Vitamin B3Vitamin B3 +206.6%
Contains more Vitamin B5Vitamin B5 +1204.2%
Contains more Vitamin B6Vitamin B6 +434.2%
Contains more FolateFolate +162.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Safflower DV% diff.
Polyunsaturated fat 153g 28.223g 832%
Copper 0.07mg 1.747mg 186%
Vitamin K 177µg 148%
Vitamin C 85mg 0mg 94%
Vitamin B1 0.139mg 1.163mg 85%
Phosphorus 69mg 644mg 82%
Magnesium 23mg 353mg 79%
Vitamin B5 0.309mg 4.03mg 74%
Manganese 0.337mg 2.014mg 73%
Vitamin B6 0.219mg 1.17mg 73%
Fats 0.3g 38.45g 59%
Iron 1.4mg 4.9mg 44%
Zinc 0.42mg 5.05mg 42%
Protein 3.38g 16.18g 26%
Folate 61µg 160µg 25%
Vitamin B2 0.09mg 0.415mg 25%
Calories 43kcal 517kcal 24%
Saturated fat 0.062g 3.682g 16%
Fiber 3.8g 15%
Monounsaturated fat 0.023g 4.848g 12%
Vitamin B3 0.745mg 2.284mg 10%
Potassium 389mg 687mg 9%
Carbs 8.95g 34.29g 8%
Vitamin E 0.88mg 6%
Calcium 42mg 78mg 4%
Vitamin A 38µg 3µg 4%
Choline 19.1mg 3%
Selenium 1.6µg 3%
Fructose 0.93g 1%
Sodium 25mg 3mg 1%
Net carbs 5.15g 34.29g N/A
Sugar 2.2g N/A
Tryptophan 0.037mg 0.183mg 0%
Threonine 0.12mg 0.586mg 0%
Isoleucine 0.132mg 0.717mg 0%
Leucine 0.152mg 1.154mg 0%
Lysine 0.154mg 0.534mg 0%
Methionine 0.032mg 0.284mg 0%
Phenylalanine 0.098mg 0.806mg 0%
Valine 0.155mg 1.025mg 0%
Histidine 0.076mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 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 +1430.2%
Contains more ProteinProtein +378.7%
Contains more FatsFats +12716.7%
Contains more CarbsCarbs +283.1%
Contains more OtherOther +298.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 -98.3%
Contains more Poly. FatPolyunsaturated fat +442.1%
Contains more Mono. FatMonounsaturated fat +20978.3%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.