Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Grains
  4. Millet raw
  5. Compare
  6. Millet raw vs. Safflower

Millet raw vs. Safflower — In-Depth Nutrition Comparison

Compare

Important differences between millet raw and safflower

  • Safflower has more copper, vitamin B5, vitamin B1, vitamin B6, magnesium, phosphorus, zinc, iron, folate, and manganese than millet raw.
  • Safflower's daily need coverage for copper is 111% more.

The food varieties used in the comparison are Millet, raw and Seeds, safflower seed kernels, dried.

Infographic

Millet raw 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 81% 2.4% 17% 113% 250% 46% 122% 0.65% 213% 15%
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 +209.6%
Contains more CalciumCalcium +875%
Contains more PotassiumPotassium +252.3%
Contains more IronIron +62.8%
Contains more CopperCopper +132.9%
Contains more ZincZinc +200.6%
Contains more PhosphorusPhosphorus +126%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +23.4%

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 0% 0% 1% 0% 105% 67% 89% 51% 89% 0% 2.3% 64% 0%
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 EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +106.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +176.2%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B5Vitamin B5 +375.2%
Contains more Vitamin B6Vitamin B6 +204.7%
Contains more FolateFolate +88.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Millet raw Safflower DV% diff.
Polyunsaturated fat 2.134g 28.223g 174%
Copper 0.75mg 1.747mg 111%
Vitamin B5 0.848mg 4.03mg 64%
Vitamin B1 0.421mg 1.163mg 62%
Vitamin B6 0.384mg 1.17mg 60%
Magnesium 114mg 353mg 57%
Fats 4.22g 38.45g 53%
Phosphorus 285mg 644mg 51%
Fiber 8.5g 34%
Zinc 1.68mg 5.05mg 31%
Iron 3.01mg 4.9mg 24%
Folate 85µg 160µg 19%
Manganese 1.632mg 2.014mg 17%
Vitamin B3 4.72mg 2.284mg 15%
Potassium 195mg 687mg 14%
Carbs 72.85g 34.29g 13%
Saturated fat 0.723g 3.682g 13%
Monounsaturated fat 0.773g 4.848g 10%
Protein 11.02g 16.18g 10%
Vitamin B2 0.29mg 0.415mg 10%
Calories 378kcal 517kcal 7%
Calcium 8mg 78mg 7%
Selenium 2.7µg 5%
Vitamin K 0.9µg 1%
Net carbs 64.35g 34.29g N/A
Sodium 5mg 3mg 0%
Vitamin E 0.05mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.119mg 0.183mg 0%
Threonine 0.353mg 0.586mg 0%
Isoleucine 0.465mg 0.717mg 0%
Leucine 1.4mg 1.154mg 0%
Lysine 0.212mg 0.534mg 0%
Methionine 0.221mg 0.284mg 0%
Phenylalanine 0.58mg 0.806mg 0%
Valine 0.578mg 1.025mg 0%
Histidine 0.236mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 4% 73% 9% 3%
Protein: 11.02 g
Fats: 4.22 g
Carbs: 72.85 g
Water: 8.67 g
Other: 3.24 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 +112.5%
Contains more WaterWater +54.3%
Contains more ProteinProtein +46.8%
Contains more FatsFats +811.1%
Contains more OtherOther +68.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 21% 59%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.773 g
Polyunsaturated fat: Poly. Fat 2.134 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 -80.4%
Contains more Mono. FatMonounsaturated fat +527.2%
Contains more Poly. FatPolyunsaturated fat +1222.5%

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. Millet raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169702/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.