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Chocolate vs. Safflower — In-Depth Nutrition Comparison

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Summary of differences between chocolate and safflower

  • Chocolate has more iron, while safflower has more vitamin B1, vitamin B6, copper, vitamin B5, phosphorus, magnesium, vitamin B2, and zinc.
  • Safflower covers your daily need for vitamin B1, 95% more than chocolate.
  • Chocolate contains 5 times more saturated fat than safflower. While chocolate contains 18.519g of saturated fat, safflower contains only 3.682g.

These are the specific foods used in this comparison Chocolate, dark, 45- 59% cacao solids and Seeds, safflower seed kernels, dried.

Infographic

Chocolate 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 104% 17% 49% 301% 343% 55% 88% 3.1% 185% 16%
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 IronIron +63.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +141.8%
Contains more CalciumCalcium +39.3%
Contains more PotassiumPotassium +22.9%
Contains more CopperCopper +69.9%
Contains more ZincZinc +151.2%
Contains more PhosphorusPhosphorus +212.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +41.9%

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% 0.67% 11% 0% 6.3% 12% 14% 18% 9.7% 29% 20% 0% 0%
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 EVitamin E +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +4552%
Contains more Vitamin B2Vitamin B2 +730%
Contains more Vitamin B3Vitamin B3 +215%
Contains more Vitamin B5Vitamin B5 +1256.9%
Contains more Vitamin B6Vitamin B6 +2685.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 31% 61% 2%
Protein: 4.88 g
Fats: 31.28 g
Carbs: 61.17 g
Water: 0.97 g
Other: 1.7 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 +78.4%
Contains more ProteinProtein +231.6%
Contains more FatsFats +22.9%
Contains more WaterWater +479.4%
Contains more OtherOther +221.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 33% 4%
Saturated fat: Sat. Fat 18.519 g
Monounsaturated fat: Mono. Fat 9.54 g
Polyunsaturated fat: Poly. Fat 1.092 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 +96.8%
Contains less Sat. FatSaturated fat -80.1%
Contains more Poly. FatPolyunsaturated fat +2484.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Chocolate Safflower DV% diff.
Polyunsaturated fat 1.092g 28.223g 181%
Vitamin B1 0.025mg 1.163mg 95%
Vitamin B6 0.042mg 1.17mg 87%
Copper 1.028mg 1.747mg 80%
Vitamin B5 0.297mg 4.03mg 75%
Saturated fat 18.519g 3.682g 67%
Phosphorus 206mg 644mg 63%
Magnesium 146mg 353mg 49%
Folate 160µg 40%
Iron 8.02mg 4.9mg 39%
Vitamin B2 0.05mg 0.415mg 28%
Zinc 2.01mg 5.05mg 28%
Fiber 7g 28%
Manganese 1.419mg 2.014mg 26%
Protein 4.88g 16.18g 23%
Monounsaturated fat 9.54g 4.848g 12%
Caffeine 43mg 11%
Fats 31.28g 38.45g 11%
Vitamin B3 0.725mg 2.284mg 10%
Vitamin B12 0.23µg 0µg 10%
Carbs 61.17g 34.29g 9%
Vitamin K 8.1µg 7%
Selenium 3µg 5%
Potassium 559mg 687mg 4%
Vitamin E 0.54mg 4%
Cholesterol 8mg 0mg 3%
Calcium 56mg 78mg 2%
Calories 546kcal 517kcal 1%
Sodium 24mg 3mg 1%
Net carbs 54.17g 34.29g N/A
Sugar 47.9g N/A
Vitamin A 2µg 3µg 0%
Trans fat 0.112g N/A
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.085g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.947g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chocolate Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
9%
Chocolate
82%
Safflower
Minerals Daily Need Coverage Score
116%
Chocolate
178%
Safflower

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 8mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 47.9g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 21mg)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 14.837g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 23)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins

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. Chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170271/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.