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  6. Quinoa vs. Safflower

Quinoa vs. Safflower — In-Depth Nutrition Comparison

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How are Quinoa and Safflower different?

  • Safflower is higher than Quinoa in Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Manganese, Iron, Zinc, Folate, and Vitamin B2.
  • Safflower covers your daily need of Copper 173% more than Quinoa.

Quinoa, cooked and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Quinoa 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.
Quinoa
Quinoa
1
:
9
Safflower
Safflower
Contains more Calcium +358.8%
Contains more Iron +228.9%
Contains more Magnesium +451.6%
Contains more Phosphorus +323.7%
Contains more Potassium +299.4%
Contains less Sodium -57.1%
Contains more Zinc +363.3%
Contains more Copper +809.9%
Contains more Manganese +219.2%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +358.8%
Contains more Iron +228.9%
Contains more Magnesium +451.6%
Contains more Phosphorus +323.7%
Contains more Potassium +299.4%
Contains less Sodium -57.1%
Contains more Zinc +363.3%
Contains more Copper +809.9%
Contains more Manganese +219.2%

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.
Quinoa
Quinoa
2
:
7
Safflower
Safflower
Contains more Vitamin A +900%
Contains more Vitamin B1 +986.9%
Contains more Vitamin B2 +277.3%
Contains more Vitamin B3 +454.4%
Contains more Vitamin B6 +851.2%
Contains more Folate +281%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
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 +900%
Contains more Vitamin B1 +986.9%
Contains more Vitamin B2 +277.3%
Contains more Vitamin B3 +454.4%
Contains more Vitamin B6 +851.2%
Contains more Folate +281%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
:
4
Safflower
Safflower
Contains more Water +1174.2%
Contains more Protein +267.7%
Contains more Fats +1902.6%
Contains more Carbs +61%
Contains more Other +609.1%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 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 Water +1174.2%
Contains more Protein +267.7%
Contains more Fats +1902.6%
Contains more Carbs +61%
Contains more Other +609.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Safflower
Safflower
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +818.2%
Contains more Polyunsaturated fat +2518.1%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -93.7%
Contains more Monounsaturated Fat +818.2%
Contains more Polyunsaturated fat +2518.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Safflower Opinion
Net carbs 18.5g 34.29g Safflower
Protein 4.4g 16.18g Safflower
Fats 1.92g 38.45g Safflower
Carbs 21.3g 34.29g Safflower
Calories 120kcal 517kcal Safflower
Starch 17.63g Quinoa
Sugar 0.87g Safflower
Fiber 2.8g Quinoa
Calcium 17mg 78mg Safflower
Iron 1.49mg 4.9mg Safflower
Magnesium 64mg 353mg Safflower
Phosphorus 152mg 644mg Safflower
Potassium 172mg 687mg Safflower
Sodium 7mg 3mg Safflower
Zinc 1.09mg 5.05mg Safflower
Copper 0.192mg 1.747mg Safflower
Manganese 0.631mg 2.014mg Safflower
Selenium 2.8µg Quinoa
Vitamin A 5IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 0.63mg Quinoa
Vitamin B1 0.107mg 1.163mg Safflower
Vitamin B2 0.11mg 0.415mg Safflower
Vitamin B3 0.412mg 2.284mg Safflower
Vitamin B5 4.03mg Safflower
Vitamin B6 0.123mg 1.17mg Safflower
Folate 42µg 160µg Safflower
Tryptophan 0.052mg 0.183mg Safflower
Threonine 0.131mg 0.586mg Safflower
Isoleucine 0.157mg 0.717mg Safflower
Leucine 0.261mg 1.154mg Safflower
Lysine 0.239mg 0.534mg Safflower
Methionine 0.096mg 0.284mg Safflower
Phenylalanine 0.185mg 0.806mg Safflower
Valine 0.185mg 1.025mg Safflower
Histidine 0.127mg 0.452mg Safflower
Saturated Fat 0.231g 3.682g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g 4.848g Safflower
Polyunsaturated fat 1.078g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa 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
11%
Quinoa
89%
Safflower
Minerals Daily Need Coverage Score
38%
Quinoa
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 3.451g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.