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Pea raw vs. Safflower — In-Depth Nutrition Comparison

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A recap on differences between pea raw and safflower

  • Pea raw has more vitamin C; however, safflower is higher in copper, vitamin B5, vitamin B6, phosphorus, magnesium, vitamin B1, manganese, iron, and zinc.
  • Safflower covers your daily copper needs 175% more than pea raw.

Food varieties used in this article are Peas, green, raw and Seeds, safflower seed kernels, dried.

Infographic

Pea 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +969.7%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +181.6%
Contains more IronIron +233.3%
Contains more CopperCopper +892.6%
Contains more ZincZinc +307.3%
Contains more PhosphorusPhosphorus +496.3%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +391.2%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 +1166.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +337.2%
Contains more Vitamin B2Vitamin B2 +214.4%
Contains more Vitamin B5Vitamin B5 +3775%
Contains more Vitamin B6Vitamin B6 +592.3%
Contains more FolateFolate +146.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.284mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +1303.2%
Contains more ProteinProtein +198.5%
Contains more FatsFats +9512.5%
Contains more CarbsCarbs +137.3%
Contains more OtherOther +527.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -98.1%
Contains more Mono. FatMonounsaturated fat +13751.4%
Contains more Poly. FatPolyunsaturated fat +14992.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pea raw 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 Pea raw Safflower DV% diff.
Polyunsaturated fat 0.187g 28.223g 187%
Copper 0.176mg 1.747mg 175%
Vitamin B5 0.104mg 4.03mg 79%
Vitamin B6 0.169mg 1.17mg 77%
Phosphorus 108mg 644mg 77%
Magnesium 33mg 353mg 76%
Vitamin B1 0.266mg 1.163mg 75%
Manganese 0.41mg 2.014mg 70%
Fats 0.4g 38.45g 59%
Vitamin C 40mg 0mg 44%
Iron 1.47mg 4.9mg 43%
Zinc 1.24mg 5.05mg 35%
Folate 65µg 160µg 24%
Fiber 5.7g 23%
Vitamin B2 0.132mg 0.415mg 22%
Protein 5.42g 16.18g 22%
Calories 81kcal 517kcal 22%
Vitamin K 24.8µg 21%
Saturated fat 0.071g 3.682g 16%
Potassium 244mg 687mg 13%
Monounsaturated fat 0.035g 4.848g 12%
Carbs 14.45g 34.29g 7%
Choline 28.4mg 5%
Calcium 25mg 78mg 5%
Vitamin A 38µg 3µg 4%
Selenium 1.8µg 3%
Vitamin E 0.13mg 1%
Vitamin B3 2.09mg 2.284mg 1%
Net carbs 8.75g 34.29g N/A
Sugar 5.67g N/A
Sodium 5mg 3mg 0%
Tryptophan 0.037mg 0.183mg 0%
Threonine 0.203mg 0.586mg 0%
Isoleucine 0.195mg 0.717mg 0%
Leucine 0.323mg 1.154mg 0%
Lysine 0.317mg 0.534mg 0%
Methionine 0.082mg 0.284mg 0%
Phenylalanine 0.2mg 0.806mg 0%
Valine 0.235mg 1.025mg 0%
Histidine 0.107mg 0.452mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Pea raw
82%
Safflower
Minerals Daily Need Coverage Score
31%
Pea raw
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 3.611g)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.5)
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.