Matzo vs. Safflower — In-Depth Nutrition Comparison
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How are matzo and safflower different?
- Safflower is higher than matzo in copper, vitamin B6, phosphorus, magnesium, vitamin B5, vitamin B1, manganese, zinc, folate, and iron.
- Safflower covers your daily need for copper, 187% more than matzo.
Crackers, matzo, plain and Seeds, safflower seed kernels, dried types were used in this article.
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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 less SodiumSodium | -100% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +1312% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +513.4% |
| Contains more IronIron | +55.1% |
| Contains more CopperCopper | +2811.7% |
| Contains more ZincZinc | +642.6% |
| Contains more PhosphorusPhosphorus | +623.6% |
| Contains more ManganeseManganese | +209.8% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +70.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200.5% |
| Contains more Vitamin B2Vitamin B2 | +42.6% |
| Contains more Vitamin B5Vitamin B5 | +809.7% |
| Contains more Vitamin B6Vitamin B6 | +917.4% |
| Contains more FolateFolate | +841.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.06mg | 1.747mg | 187% |
| Polyunsaturated fat | 0.603g | 28.223g | 184% |
| Vitamin B6 | 0.115mg | 1.17mg | 81% |
| Phosphorus | 89mg | 644mg | 79% |
| Magnesium | 25mg | 353mg | 78% |
| Vitamin B5 | 0.443mg | 4.03mg | 72% |
| Selenium | 36.9µg | 67% | |
| Vitamin B1 | 0.387mg | 1.163mg | 65% |
| Manganese | 0.65mg | 2.014mg | 59% |
| Fats | 1.4g | 38.45g | 57% |
| Zinc | 0.68mg | 5.05mg | 40% |
| Folate | 17µg | 160µg | 36% |
| Iron | 3.16mg | 4.9mg | 22% |
| Potassium | 112mg | 687mg | 17% |
| Saturated fat | 0.226g | 3.682g | 16% |
| Carbs | 83.7g | 34.29g | 16% |
| Monounsaturated fat | 0.127g | 4.848g | 12% |
| Fiber | 3g | 12% | |
| Protein | 10g | 16.18g | 12% |
| Vitamin B2 | 0.291mg | 0.415mg | 10% |
| Vitamin B3 | 3.892mg | 2.284mg | 10% |
| Calcium | 13mg | 78mg | 7% |
| Calories | 395kcal | 517kcal | 6% |
| Choline | 10.8mg | 2% | |
| Net carbs | 80.7g | 34.29g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 0mg | 3mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin A | 0µg | 3µg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.116mg | 0.183mg | 0% |
| Threonine | 0.267mg | 0.586mg | 0% |
| Isoleucine | 0.371mg | 0.717mg | 0% |
| Leucine | 0.692mg | 1.154mg | 0% |
| Lysine | 0.193mg | 0.534mg | 0% |
| Methionine | 0.176mg | 0.284mg | 0% |
| Phenylalanine | 0.494mg | 0.806mg | 0% |
| Valine | 0.42mg | 1.025mg | 0% |
| Histidine | 0.213mg | 0.452mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +144.1% |
| Contains more ProteinProtein | +61.8% |
| Contains more FatsFats | +2646.4% |
| Contains more WaterWater | +30.7% |
| Contains more OtherOther | +810% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93.9% |
| Contains more Mono. FatMonounsaturated fat | +3717.3% |
| Contains more Poly. FatPolyunsaturated fat | +4580.4% |
