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Raspberry vs. Safflower — In-Depth Nutrition Comparison

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Summary of differences between raspberries and safflower

  • The amount of copper, vitamin B1, phosphorus, vitamin B6, magnesium, vitamin B5, manganese, iron, zinc, and folate in safflower is higher than in raspberries.
  • Safflower covers your daily need for copper, 184% more than raspberries.

These are the specific foods used in this comparison Raspberries, raw and Seeds, safflower seed kernels, dried.

Infographic

Raspberry 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 16% 7.5% 13% 26% 30% 11% 12% 0.13% 87% 1.1%
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 -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1504.5%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +355%
Contains more IronIron +610.1%
Contains more CopperCopper +1841.1%
Contains more ZincZinc +1102.4%
Contains more PhosphorusPhosphorus +2120.7%
Contains more ManganeseManganese +200.6%

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 87% 0.67% 17% 0% 8% 8.8% 11% 20% 13% 0% 20% 16% 6.7%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +3534.4%
Contains more Vitamin B2Vitamin B2 +992.1%
Contains more Vitamin B3Vitamin B3 +281.9%
Contains more Vitamin B5Vitamin B5 +1124.9%
Contains more Vitamin B6Vitamin B6 +2027.3%
Contains more FolateFolate +661.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 86%
Protein: 1.2 g
Fats: 0.65 g
Carbs: 11.94 g
Water: 85.75 g
Other: 0.46 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 +1425.8%
Contains more ProteinProtein +1248.3%
Contains more FatsFats +5815.4%
Contains more CarbsCarbs +187.2%
Contains more OtherOther +1087%

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.375 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 -99.5%
Contains more Mono. FatMonounsaturated fat +7475%
Contains more Poly. FatPolyunsaturated fat +7426.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Raspberry Safflower
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Sodium 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 Raspberry Safflower DV% diff.
Polyunsaturated fat 0.375g 28.223g 186%
Copper 0.09mg 1.747mg 184%
Vitamin B1 0.032mg 1.163mg 94%
Phosphorus 29mg 644mg 88%
Vitamin B6 0.055mg 1.17mg 86%
Magnesium 22mg 353mg 79%
Vitamin B5 0.329mg 4.03mg 74%
Manganese 0.67mg 2.014mg 58%
Fats 0.65g 38.45g 58%
Iron 0.69mg 4.9mg 53%
Zinc 0.42mg 5.05mg 42%
Folate 21µg 160µg 35%
Protein 1.2g 16.18g 30%
Vitamin C 26.2mg 0mg 29%
Vitamin B2 0.038mg 0.415mg 29%
Fiber 6.5g 26%
Calories 52kcal 517kcal 23%
Saturated fat 0.019g 3.682g 17%
Potassium 151mg 687mg 16%
Monounsaturated fat 0.064g 4.848g 12%
Vitamin B3 0.598mg 2.284mg 11%
Carbs 11.94g 34.29g 7%
Vitamin K 7.8µg 7%
Vitamin E 0.87mg 6%
Calcium 25mg 78mg 5%
Fructose 2.35g 3%
Choline 12.3mg 2%
Net carbs 5.44g 34.29g N/A
Sugar 4.42g N/A
Sodium 1mg 3mg 0%
Vitamin A 2µg 3µg 0%
Selenium 0.2µg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Raspberry Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Raspberry
82%
Safflower
Minerals Daily Need Coverage Score
20%
Raspberry
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.42g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 26)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Raspberry
Raspberry contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Raspberry
Raspberry is lower in Saturated fat (difference - 3.663g)
Which food is cheaper?
Raspberry
Raspberry is cheaper (difference - $0.1)
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. Raspberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167755/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.