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  6. Prunes vs. Safflower

Prunes vs. Safflower — In-Depth Nutrition Comparison

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Important differences between Prunes and Safflower

  • Safflower has more Copper, Vitamin B1, Phosphorus, Manganese, Magnesium, Vitamin B6, Vitamin B5, Iron, Zinc, and Folate than Prunes.
  • Safflower's daily need coverage for Copper is 163% more.

The food varieties used in the comparison are Plums, dried (prunes), uncooked and Seeds, safflower seed kernels, dried.

Infographic

Prunes 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.
Prunes
Prunes
3
:
7
Safflower
Safflower
Contains less Sodium -33.3%
Contains more Calcium +81.4%
Contains more Iron +426.9%
Contains more Magnesium +761%
Contains more Phosphorus +833.3%
Contains more Zinc +1047.7%
Contains more Copper +521.7%
Contains more Manganese +573.6%
Equal in Potassium - 687
Prunes
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 35% 30% 30% 65% 1% 12% 94% 39% 2%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains less Sodium -33.3%
Contains more Calcium +81.4%
Contains more Iron +426.9%
Contains more Magnesium +761%
Contains more Phosphorus +833.3%
Contains more Zinc +1047.7%
Contains more Copper +521.7%
Contains more Manganese +573.6%
Equal in Potassium - 687

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.
Prunes
Prunes
4
:
6
Safflower
Safflower
Contains more Vitamin A +1462%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2180.4%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +855%
Contains more Vitamin B6 +470.7%
Contains more Folate +3900%
Prunes
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 47% 9% 0% 2% 13% 43% 36% 26% 48% 3% 0% 149%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin A +1462%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2180.4%
Contains more Vitamin B2 +123.1%
Contains more Vitamin B3 +21.4%
Contains more Vitamin B5 +855%
Contains more Vitamin B6 +470.7%
Contains more Folate +3900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Prunes
Prunes
2
:
3
Safflower
Safflower
Contains more Carbs +86.3%
Contains more Water +450.2%
Contains more Protein +642.2%
Contains more Fats +10018.4%
Contains more Other +106.8%
Prunes
2% 64% 31% 3%
Protein: 2.18 g
Fats: 0.38 g
Carbs: 63.88 g
Water: 30.92 g
Other: 2.64 g
Safflower
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 Carbs +86.3%
Contains more Water +450.2%
Contains more Protein +642.2%
Contains more Fats +10018.4%
Contains more Other +106.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Prunes
Prunes
1
:
2
Safflower
Safflower
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +9047.2%
Contains more Polyunsaturated fat +45421%
Prunes
43% 26% 31%
Saturated Fat: 0.088 g
Monounsaturated Fat: 0.053 g
Polyunsaturated fat: 0.062 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -97.6%
Contains more Monounsaturated Fat +9047.2%
Contains more Polyunsaturated fat +45421%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Prunes Safflower Opinion
Net carbs 56.78g 34.29g Prunes
Protein 2.18g 16.18g Safflower
Fats 0.38g 38.45g Safflower
Carbs 63.88g 34.29g Prunes
Calories 240kcal 517kcal Safflower
Starch 5.11g Prunes
Fructose 12.45g Prunes
Sugar 38.13g Safflower
Fiber 7.1g Prunes
Calcium 43mg 78mg Safflower
Iron 0.93mg 4.9mg Safflower
Magnesium 41mg 353mg Safflower
Phosphorus 69mg 644mg Safflower
Potassium 732mg 687mg Prunes
Sodium 2mg 3mg Prunes
Zinc 0.44mg 5.05mg Safflower
Copper 0.281mg 1.747mg Safflower
Manganese 0.299mg 2.014mg Safflower
Selenium 0.3µg Prunes
Vitamin A 781IU 50IU Prunes
Vitamin A RAE 39µg 3µg Prunes
Vitamin E 0.43mg Prunes
Vitamin C 0.6mg 0mg Prunes
Vitamin B1 0.051mg 1.163mg Safflower
Vitamin B2 0.186mg 0.415mg Safflower
Vitamin B3 1.882mg 2.284mg Safflower
Vitamin B5 0.422mg 4.03mg Safflower
Vitamin B6 0.205mg 1.17mg Safflower
Folate 4µg 160µg Safflower
Vitamin K 59.5µg Prunes
Tryptophan 0.025mg 0.183mg Safflower
Threonine 0.049mg 0.586mg Safflower
Isoleucine 0.041mg 0.717mg Safflower
Leucine 0.066mg 1.154mg Safflower
Lysine 0.05mg 0.534mg Safflower
Methionine 0.016mg 0.284mg Safflower
Phenylalanine 0.052mg 0.806mg Safflower
Valine 0.056mg 1.025mg Safflower
Histidine 0.027mg 0.452mg Safflower
Saturated Fat 0.088g 3.682g Prunes
Monounsaturated Fat 0.053g 4.848g Safflower
Polyunsaturated fat 0.062g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Prunes Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
31%
Prunes
89%
Safflower
Minerals Daily Need Coverage Score
32%
Prunes
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 38.13g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 29)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Prunes
Prunes contains less Sodium (difference - 1mg)
Which food is lower in Saturated Fat?
Prunes
Prunes is lower in Saturated Fat (difference - 3.594g)
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. Prunes - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168162/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.