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  6. Mackerel vs. Safflower

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.

Infographic

Mackerel 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.
Mackerel
Mackerel
1
:
9
Safflower
Safflower
Contains more Calcium +18.2%
Contains more Iron +250%
Contains more Magnesium +488.3%
Contains more Phosphorus +153.5%
Contains more Potassium +32.1%
Contains less Sodium -99.9%
Contains more Zinc +359.1%
Contains more Copper +1647%
Mackerel
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 20% 53% 43% 109% 46% 581% 30% 34% 0% 401%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +18.2%
Contains more Iron +250%
Contains more Magnesium +488.3%
Contains more Phosphorus +153.5%
Contains more Potassium +32.1%
Contains less Sodium -99.9%
Contains more Zinc +359.1%
Contains more Copper +1647%

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.
Mackerel
Mackerel
6
:
5
Safflower
Safflower
Contains more Vitamin A +214%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +5715%
Contains more Vitamin B2 +118.4%
Contains more Vitamin B6 +185.4%
Contains more Folate +966.7%
Mackerel
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 48% 756% 0% 5% 44% 62% 0% 95% 12% 1500% 20%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin A +214%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +44.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +5715%
Contains more Vitamin B2 +118.4%
Contains more Vitamin B6 +185.4%
Contains more Folate +966.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mackerel
Mackerel
3
:
2
Safflower
Safflower
Contains more Protein +14.3%
Contains more Water +665.1%
Contains more Other +145.4%
Contains more Fats +53.2%
Contains more Carbs +∞%
Mackerel
19% 25% 43% 13%
Protein: 18.5 g
Fats: 25.1 g
Carbs: 0 g
Water: 43 g
Other: 13.4 g
Safflower
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 Protein +14.3%
Contains more Water +665.1%
Contains more Other +145.4%
Contains more Fats +53.2%
Contains more Carbs +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mackerel
Mackerel
1
:
2
Safflower
Safflower
Contains more Monounsaturated Fat +71.6%
Contains less Saturated Fat -48.5%
Contains more Polyunsaturated fat +354.5%
Mackerel
33% 38% 29%
Saturated Fat: 7.148 g
Monounsaturated Fat: 8.32 g
Polyunsaturated fat: 6.21 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +71.6%
Contains less Saturated Fat -48.5%
Contains more Polyunsaturated fat +354.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mackerel Safflower Opinion
Net carbs 0g 34.29g Safflower
Protein 18.5g 16.18g Mackerel
Fats 25.1g 38.45g Safflower
Carbs 0g 34.29g Safflower
Calories 305kcal 517kcal Safflower
Calcium 66mg 78mg Safflower
Iron 1.4mg 4.9mg Safflower
Magnesium 60mg 353mg Safflower
Phosphorus 254mg 644mg Safflower
Potassium 520mg 687mg Safflower
Sodium 4450mg 3mg Safflower
Zinc 1.1mg 5.05mg Safflower
Copper 0.1mg 1.747mg Safflower
Manganese 2.014mg Safflower
Selenium 73.4µg Mackerel
Vitamin A 157IU 50IU Mackerel
Vitamin A RAE 47µg 3µg Mackerel
Vitamin E 2.38mg Mackerel
Vitamin D 1006IU 0IU Mackerel
Vitamin D 25.2µg 0µg Mackerel
Vitamin B1 0.02mg 1.163mg Safflower
Vitamin B2 0.19mg 0.415mg Safflower
Vitamin B3 3.3mg 2.284mg Mackerel
Vitamin B5 4.03mg Safflower
Vitamin B6 0.41mg 1.17mg Safflower
Folate 15µg 160µg Safflower
Vitamin B12 12µg 0µg Mackerel
Vitamin K 7.8µg Mackerel
Tryptophan 0.183mg Safflower
Threonine 0.586mg Safflower
Isoleucine 0.717mg Safflower
Leucine 1.154mg Safflower
Lysine 0.534mg Safflower
Methionine 0.284mg Safflower
Phenylalanine 0.806mg Safflower
Valine 1.025mg Safflower
Histidine 0.452mg Safflower
Cholesterol 95mg 0mg Safflower
Saturated Fat 7.148g 3.682g Safflower
Omega-3 - DHA 2.965g Mackerel
Omega-3 - EPA 1.619g Mackerel
Omega-3 - DPA 0.391g Mackerel
Monounsaturated Fat 8.32g 4.848g Mackerel
Polyunsaturated fat 6.21g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mackerel Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
212%
Mackerel
89%
Safflower
Minerals Daily Need Coverage Score
131%
Mackerel
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 4447mg)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 95mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 3.466g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $6.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
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. Mackerel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168149/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.