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  6. Dried fruit vs. Safflower

Dried fruit vs. Safflower — In-Depth Nutrition Comparison

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Summary of differences between dried fruit and safflower

  • Dried fruit has more vitamin A, while safflower has more copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, vitamin B5, zinc, and folate.
  • Safflower covers your daily need for copper, 156% more than dried fruit.
  • Dried fruit contains 72 times more vitamin A than safflower. While dried fruit contains 3604IU of vitamin A, safflower contains only 50IU.

These are the specific foods used in this comparison Apricots, dried, sulfured, uncooked and Seeds, safflower seed kernels, dried.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
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 PotassiumPotassium +69.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1003.1%
Contains more CalciumCalcium +41.8%
Contains more IronIron +84.2%
Contains more CopperCopper +409.3%
Contains more ZincZinc +1194.9%
Contains more PhosphorusPhosphorus +807%
Contains less SodiumSodium -70%
Contains more ManganeseManganese +757%

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 +5900%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +13.4%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +7653.3%
Contains more Vitamin B2Vitamin B2 +460.8%
Contains more Vitamin B5Vitamin B5 +681%
Contains more Vitamin B6Vitamin B6 +718.2%
Contains more FolateFolate +1500%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 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 +82.7%
Contains more WaterWater +449.6%
Contains more ProteinProtein +377.3%
Contains more FatsFats +7439.2%
Contains more OtherOther +112.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 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 -99.5%
Contains more Mono. FatMonounsaturated fat +6451.4%
Contains more Poly. FatPolyunsaturated fat +38039.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Dried fruit Safflower DV% diff.
Polyunsaturated fat 0.074g 28.223g 188%
Copper 0.343mg 1.747mg 156%
Vitamin B1 0.015mg 1.163mg 96%
Phosphorus 71mg 644mg 82%
Vitamin B6 0.143mg 1.17mg 79%
Manganese 0.235mg 2.014mg 77%
Magnesium 32mg 353mg 76%
Vitamin B5 0.516mg 4.03mg 70%
Fats 0.51g 38.45g 58%
Zinc 0.39mg 5.05mg 42%
Folate 10µg 160µg 38%
Vitamin E 4.33mg 29%
Fiber 7.3g 29%
Iron 2.66mg 4.9mg 28%
Protein 3.39g 16.18g 26%
Vitamin B2 0.074mg 0.415mg 26%
Vitamin A 180µg 3µg 20%
Saturated fat 0.017g 3.682g 17%
Fructose 12.47g 16%
Calories 241kcal 517kcal 14%
Potassium 1162mg 687mg 14%
Monounsaturated fat 0.074g 4.848g 12%
Carbs 62.64g 34.29g 9%
Selenium 2.2µg 4%
Vitamin K 3.1µg 3%
Choline 13.9mg 3%
Vitamin B3 2.589mg 2.284mg 2%
Calcium 55mg 78mg 2%
Vitamin C 1mg 0mg 1%
Net carbs 55.34g 34.29g N/A
Sugar 53.44g N/A
Starch 0.35g 0%
Sodium 10mg 3mg 0%
Tryptophan 0.016mg 0.183mg 0%
Threonine 0.073mg 0.586mg 0%
Isoleucine 0.063mg 0.717mg 0%
Leucine 0.105mg 1.154mg 0%
Lysine 0.083mg 0.534mg 0%
Methionine 0.015mg 0.284mg 0%
Phenylalanine 0.062mg 0.806mg 0%
Valine 0.078mg 1.025mg 0%
Histidine 0.047mg 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dried fruit 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
24%
Dried fruit
82%
Safflower
Minerals Daily Need Coverage Score
44%
Dried fruit
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 53.44g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 31)
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 lower in Saturated fat?
Dried fruit
Dried fruit is lower in Saturated fat (difference - 3.665g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.