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

Oats vs. Safflower — In-Depth Nutrition Comparison

Compare

How are oats and safflower different?

  • Oats are higher in manganese; however, safflower is richer in copper, vitamin B6, vitamin B5, magnesium, vitamin B1, folate, vitamin B2, and phosphorus.
  • Daily need coverage for manganese for oats is 126% higher.
  • Oats have less saturated fat.

Oats and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Oats 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.
Oats
Oats
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 less SodiumSodium -33.3%
Contains more ManganeseManganese +144.1%
Contains more MagnesiumMagnesium +99.4%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +60.1%
Contains more CopperCopper +179.1%
Contains more ZincZinc +27.2%
Contains more PhosphorusPhosphorus +23.1%
~equal in Iron ~4.9mg
~equal in Selenium ~µg

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.
Oats
Oats
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +52.4%
Contains more Vitamin B2Vitamin B2 +198.6%
Contains more Vitamin B3Vitamin B3 +137.7%
Contains more Vitamin B5Vitamin B5 +198.7%
Contains more Vitamin B6Vitamin B6 +883.2%
Contains more FolateFolate +185.7%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Oats Safflower DV% diff.
Polyunsaturated fat 2.535g 28.223g 171%
Manganese 4.916mg 2.014mg 126%
Copper 0.626mg 1.747mg 125%
Vitamin B6 0.119mg 1.17mg 81%
Vitamin B5 1.349mg 4.03mg 54%
Fats 6.9g 38.45g 49%
Fiber 10.6g 42%
Magnesium 177mg 353mg 42%
Vitamin B1 0.763mg 1.163mg 33%
Folate 56µg 160µg 26%
Vitamin B2 0.139mg 0.415mg 21%
Phosphorus 523mg 644mg 17%
Saturated fat 1.217g 3.682g 11%
Carbs 66.27g 34.29g 11%
Zinc 3.97mg 5.05mg 10%
Potassium 429mg 687mg 8%
Vitamin B3 0.961mg 2.284mg 8%
Monounsaturated fat 2.178g 4.848g 7%
Calories 389kcal 517kcal 6%
Iron 4.72mg 4.9mg 2%
Calcium 54mg 78mg 2%
Protein 16.89g 16.18g 1%
Net carbs 55.67g 34.29g N/A
Sodium 2mg 3mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.234mg 0.183mg 0%
Threonine 0.575mg 0.586mg 0%
Isoleucine 0.694mg 0.717mg 0%
Leucine 1.284mg 1.154mg 0%
Lysine 0.701mg 0.534mg 0%
Methionine 0.312mg 0.284mg 0%
Phenylalanine 0.895mg 0.806mg 0%
Valine 0.937mg 1.025mg 0%
Histidine 0.405mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
Oats
3
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 +93.3%
Contains more WaterWater +46.3%
Contains more FatsFats +457.2%
Contains more OtherOther +217.4%
~equal in Protein ~16.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
Oats
1
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 -66.9%
Contains more Mono. FatMonounsaturated fat +122.6%
Contains more Poly. FatPolyunsaturated fat +1013.3%

People also compare

Oats
Oats vs Wheat
Wheat
Oats
Oats vs Arborio rice
Arborio rice
Oats
Oats vs Glutinous rice
Glutinous rice
Safflower
Safflower vs Sunflower seeds
Sunflower seeds
Safflower
Safflower vs Chia seeds
Chia seeds
Safflower
Safflower vs Sesame
Sesame

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.