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Cheese vs. Safflower — In-Depth Nutrition Comparison

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Significant differences between cheese and safflower

  • Cheese has more calcium and vitamin B12; however, safflower is richer in copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, and iron.
  • Safflower covers your daily copper needs 191% more than cheese.
  • Safflower contains less saturated fat.

Specific food types used in this comparison are Cheese, cheddar and Seeds, safflower seed kernels, dried.

Infographic

Cheese 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.
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
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 +810.3%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1207.4%
Contains more PotassiumPotassium +803.9%
Contains more IronIron +3400%
Contains more CopperCopper +5723.3%
Contains more ZincZinc +38.7%
Contains more PhosphorusPhosphorus +41.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +7359.3%

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.
Cheese
Cheese
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 9% 110% 14% 7.3% 99% 1.1% 25% 15% 138% 6% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +3910.3%
Contains more Vitamin B3Vitamin B3 +3771.2%
Contains more Vitamin B5Vitamin B5 +882.9%
Contains more Vitamin B6Vitamin B6 +1672.7%
Contains more FolateFolate +492.6%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.415mg

All nutrients comparison - raw data values

Nutrient Cheese Safflower DV% diff.
Copper 0.03mg 1.747mg 191%
Polyunsaturated fat 1.421g 28.223g 179%
Vitamin B1 0.029mg 1.163mg 95%
Manganese 0.027mg 2.014mg 86%
Vitamin B6 0.066mg 1.17mg 85%
Magnesium 27mg 353mg 78%
Vitamin B5 0.41mg 4.03mg 72%
Saturated fat 18.867g 3.682g 69%
Calcium 710mg 78mg 63%
Iron 0.14mg 4.9mg 60%
Selenium 28.5µg 52%
Vitamin B12 1.1µg 0µg 46%
Vitamin A 330µg 3µg 36%
Cholesterol 99mg 0mg 33%
Folate 27µg 160µg 33%
Sodium 653mg 3mg 28%
Phosphorus 455mg 644mg 27%
Potassium 76mg 687mg 18%
Vitamin B3 0.059mg 2.284mg 14%
Protein 22.87g 16.18g 13%
Zinc 3.64mg 5.05mg 13%
Monounsaturated fat 9.246g 4.848g 11%
Carbs 3.09g 34.29g 10%
Fats 33.31g 38.45g 8%
Calories 404kcal 517kcal 6%
Vitamin E 0.71mg 5%
Vitamin D* 24 IU 0 IU 3%
Vitamin D 0.6µg 0µg 3%
Choline 16.5mg 3%
Vitamin K 2.4µg 2%
Vitamin B2 0.428mg 0.415mg 1%
Protein per 100 calories 5.7g 3.1g N/A
Calories per 10 g protein 177kcal 320kcal N/A
Weight per 100 calories 25g 19g N/A
Unsaturated / Saturated Fat ratio 0.57 9 N/A
Net carbs 3.09g 34.29g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.547mg 0.183mg 0%
Threonine 1.044mg 0.586mg 0%
Isoleucine 1.206mg 0.717mg 0%
Leucine 1.939mg 1.154mg 0%
Lysine 1.025mg 0.534mg 0%
Methionine 0.547mg 0.284mg 0%
Phenylalanine 1.074mg 0.806mg 0%
Valine 1.404mg 1.025mg 0%
Histidine 0.547mg 0.452mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 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 ProteinProtein +41.3%
Contains more WaterWater +558.7%
Contains more FatsFats +15.4%
Contains more CarbsCarbs +1009.7%
Contains more OtherOther +47.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 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 more Mono. FatMonounsaturated fat +90.7%
Contains less Sat. FatSaturated fat -80.5%
Contains more Poly. FatPolyunsaturated fat +1886.1%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.