Mackerel vs. Safflower — In-Depth Nutrition Comparison
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Differences between mackerel and safflower
- Mackerel is higher in vitamin B12 and vitamin D; however, safflower is richer in copper, vitamin B1, magnesium, vitamin B6, phosphorus, iron, and folate.
- Mackerel's daily need coverage for vitamin B12 is 500% higher.
- Safflower has less sodium.
The food types used in this comparison are Fish, mackerel, salted 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 | +488.3% |
| Contains more CalciumCalcium | +18.2% |
| Contains more PotassiumPotassium | +32.1% |
| Contains more IronIron | +250% |
| Contains more CopperCopper | +1647% |
| Contains more ZincZinc | +359.1% |
| Contains more PhosphorusPhosphorus | +153.5% |
| Contains less SodiumSodium | -99.9% |
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.
| Contains more Vitamin AVitamin A | +1466.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B3Vitamin B3 | +44.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5715% |
| Contains more Vitamin B2Vitamin B2 | +118.4% |
| Contains more Vitamin B6Vitamin B6 | +185.4% |
| Contains more FolateFolate | +966.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 12µg | 0µg | 500% |
| Sodium | 4450mg | 3mg | 193% |
| Copper | 0.1mg | 1.747mg | 183% |
| Polyunsaturated fat | 6.21g | 28.223g | 147% |
| Selenium | 73.4µg | 133% | |
| Vitamin D | 1006IU | 0IU | 126% |
| Vitamin D | 25.2µg | 0µg | 126% |
| Vitamin B1 | 0.02mg | 1.163mg | 95% |
| Manganese | 2.014mg | 88% | |
| Vitamin B5 | 4.03mg | 81% | |
| Magnesium | 60mg | 353mg | 70% |
| Vitamin B6 | 0.41mg | 1.17mg | 58% |
| Phosphorus | 254mg | 644mg | 56% |
| Iron | 1.4mg | 4.9mg | 44% |
| Zinc | 1.1mg | 5.05mg | 36% |
| Folate | 15µg | 160µg | 36% |
| Cholesterol | 95mg | 0mg | 32% |
| Fats | 25.1g | 38.45g | 21% |
| Choline | 101.6mg | 18% | |
| Vitamin B2 | 0.19mg | 0.415mg | 17% |
| Vitamin E | 2.38mg | 16% | |
| Saturated fat | 7.148g | 3.682g | 16% |
| Carbs | 0g | 34.29g | 11% |
| Calories | 305kcal | 517kcal | 11% |
| Monounsaturated fat | 8.32g | 4.848g | 9% |
| Vitamin K | 7.8µg | 7% | |
| Vitamin B3 | 3.3mg | 2.284mg | 6% |
| Protein | 18.5g | 16.18g | 5% |
| Vitamin A | 47µg | 3µg | 5% |
| Potassium | 520mg | 687mg | 5% |
| Calcium | 66mg | 78mg | 1% |
| Net carbs | 0g | 34.29g | 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 | 1.619g | N/A | |
| Omega-3 - DHA | 2.965g | N/A | |
| Omega-3 - DPA | 0.391g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +14.3% |
| Contains more WaterWater | +665.1% |
| Contains more OtherOther | +145.4% |
| Contains more FatsFats | +53.2% |
| Contains more CarbsCarbs | +∞% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +71.6% |
| Contains less Sat. FatSaturated fat | -48.5% |
| Contains more Poly. FatPolyunsaturated fat | +354.5% |