Buckwheat vs. Safflower — In-Depth Nutrition Comparison
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Differences between buckwheat and safflower
- Safflower is higher than buckwheat in copper, vitamin B1, vitamin B6, phosphorus, vitamin B5, magnesium, manganese, iron, zinc, and folate.
- Safflower's daily need coverage for copper is 178% higher.
The food types used in this comparison are Buckwheat groats, roasted, cooked and Seeds, safflower seed kernels, dried.
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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.
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +592.2% |
| Contains more CalciumCalcium | +1014.3% |
| Contains more PotassiumPotassium | +680.7% |
| Contains more IronIron | +512.5% |
| Contains more CopperCopper | +1096.6% |
| Contains more ZincZinc | +727.9% |
| Contains more PhosphorusPhosphorus | +820% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +399.8% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2807.5% |
| Contains more Vitamin B2Vitamin B2 | +964.1% |
| Contains more Vitamin B3Vitamin B3 | +143% |
| Contains more Vitamin B5Vitamin B5 | +1022.6% |
| Contains more Vitamin B6Vitamin B6 | +1419.5% |
| Contains more FolateFolate | +1042.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.188g | 28.223g | 187% |
| Copper | 0.146mg | 1.747mg | 178% |
| Vitamin B1 | 0.04mg | 1.163mg | 94% |
| Vitamin B6 | 0.077mg | 1.17mg | 84% |
| Phosphorus | 70mg | 644mg | 82% |
| Vitamin B5 | 0.359mg | 4.03mg | 73% |
| Magnesium | 51mg | 353mg | 72% |
| Manganese | 0.403mg | 2.014mg | 70% |
| Fats | 0.62g | 38.45g | 58% |
| Iron | 0.8mg | 4.9mg | 51% |
| Zinc | 0.61mg | 5.05mg | 40% |
| Folate | 14µg | 160µg | 37% |
| Vitamin B2 | 0.039mg | 0.415mg | 29% |
| Protein | 3.38g | 16.18g | 26% |
| Calories | 92kcal | 517kcal | 21% |
| Potassium | 88mg | 687mg | 18% |
| Saturated fat | 0.134g | 3.682g | 16% |
| Monounsaturated fat | 0.188g | 4.848g | 12% |
| Fiber | 2.7g | 11% | |
| Vitamin B3 | 0.94mg | 2.284mg | 8% |
| Calcium | 7mg | 78mg | 7% |
| Carbs | 19.94g | 34.29g | 5% |
| Selenium | 2.2µg | 4% | |
| Choline | 20.1mg | 4% | |
| Vitamin K | 1.9µg | 2% | |
| Vitamin E | 0.09mg | 1% | |
| Net carbs | 17.24g | 34.29g | N/A |
| Sugar | 0.9g | N/A | |
| Sodium | 4mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.049mg | 0.183mg | 0% |
| Threonine | 0.129mg | 0.586mg | 0% |
| Isoleucine | 0.127mg | 0.717mg | 0% |
| Leucine | 0.212mg | 1.154mg | 0% |
| Lysine | 0.172mg | 0.534mg | 0% |
| Methionine | 0.044mg | 0.284mg | 0% |
| Phenylalanine | 0.133mg | 0.806mg | 0% |
| Valine | 0.173mg | 1.025mg | 0% |
| Histidine | 0.079mg | 0.452mg | 0% |
| Fructose | 0.1g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +1245.7% |
| Contains more ProteinProtein | +378.7% |
| Contains more FatsFats | +6101.6% |
| Contains more CarbsCarbs | +72% |
| Contains more OtherOther | +1169.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.4% |
| Contains more Mono. FatMonounsaturated fat | +2478.7% |
| Contains more Poly. FatPolyunsaturated fat | +14912.2% |
