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Fish sauce vs. Safflower — In-Depth Nutrition Comparison

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Significant differences between fish sauce and safflower

  • The amount of copper, vitamin B1, phosphorus, vitamin B5, manganese, vitamin B6, iron, zinc, and magnesium in safflower is higher than in fish sauce.
  • Fish sauce covers your daily sodium needs 341% more than safflower.
  • Safflower contains less sodium.

Specific food types used in this comparison are Sauce, fish, ready-to-serve and Seeds, safflower seed kernels, dried.

Infographic

Fish sauce 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 125% 13% 25% 29% 17% 5.5% 3% 1024% 30% 50%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +101.7%
Contains more CalciumCalcium +81.4%
Contains more PotassiumPotassium +138.5%
Contains more IronIron +528.2%
Contains more CopperCopper +3394%
Contains more ZincZinc +2425%
Contains more PhosphorusPhosphorus +9100%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +764.4%

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 1.7% 1.3% 0% 0% 3% 13% 43% 7.1% 91% 60% 0% 38% 7.2%
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 +33.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +9591.7%
Contains more Vitamin B2Vitamin B2 +628.1%
Contains more Vitamin B5Vitamin B5 +3315.3%
Contains more Vitamin B6Vitamin B6 +195.5%
Contains more FolateFolate +213.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.284mg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 71% 20%
Protein: 5.06 g
Fats: 0.01 g
Carbs: 3.64 g
Water: 71.07 g
Other: 20.22 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 WaterWater +1164.6%
Contains more OtherOther +270.3%
Contains more ProteinProtein +219.8%
Contains more FatsFats +384400%
Contains more CarbsCarbs +842%

Fat Type Comparison

Fat type breakdown side-by-side comparison
38% 25% 38%
Saturated fat: Sat. Fat 0.003 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.003 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 -99.9%
Contains more Mono. FatMonounsaturated fat +242300%
Contains more Poly. FatPolyunsaturated fat +940666.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Fish sauce Safflower DV% diff.
Sodium 7851mg 3mg 341%
Copper 0.05mg 1.747mg 189%
Polyunsaturated fat 0.003g 28.223g 188%
Vitamin B1 0.012mg 1.163mg 96%
Phosphorus 7mg 644mg 91%
Vitamin B5 0.118mg 4.03mg 78%
Manganese 0.233mg 2.014mg 77%
Vitamin B6 0.396mg 1.17mg 60%
Fats 0.01g 38.45g 59%
Iron 0.78mg 4.9mg 52%
Zinc 0.2mg 5.05mg 44%
Magnesium 175mg 353mg 42%
Vitamin B2 0.057mg 0.415mg 28%
Folate 51µg 160µg 27%
Calories 35kcal 517kcal 24%
Protein 5.06g 16.18g 22%
Vitamin B12 0.48µg 0µg 20%
Selenium 9.1µg 17%
Saturated fat 0.003g 3.682g 17%
Potassium 288mg 687mg 12%
Monounsaturated fat 0.002g 4.848g 12%
Carbs 3.64g 34.29g 10%
Calcium 43mg 78mg 4%
Choline 13.2mg 2%
Vitamin C 0.5mg 0mg 1%
Net carbs 3.64g 34.29g N/A
Sugar 3.64g N/A
Vitamin A 4µg 3µg 0%
Vitamin B3 2.313mg 2.284mg 0%
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 - DHA 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Fish sauce 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
20%
Fish sauce
82%
Safflower
Minerals Daily Need Coverage Score
132%
Fish sauce
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.64g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 7848mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Fish sauce
Fish sauce is lower in Saturated fat (difference - 3.679g)
Which food is cheaper?
Fish sauce
Fish sauce is cheaper (difference - $0.8)
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. Fish sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174531/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.