Safflower vs. Bean raw — In-Depth Nutrition Comparison
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Summary of differences between safflower and bean raw
- Safflower has more copper, vitamin B5, vitamin B6, magnesium, manganese, vitamin B1, phosphorus, and zinc, while bean raw has more folate and potassium.
- Safflower covers your daily need for copper, 95% more than bean raw.
- Safflower contains 5 times more vitamin B5 than bean raw. While safflower contains 4.03mg of vitamin B5, bean raw contains only 0.785mg.
These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Beans, pinto, mature seeds, raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +100.6% |
| Contains more CopperCopper | +95.6% |
| Contains more ZincZinc | +121.5% |
| Contains more PhosphorusPhosphorus | +56.7% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +75.4% |
| Contains more CalciumCalcium | +44.9% |
| Contains more PotassiumPotassium | +102.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +63.1% |
| Contains more Vitamin B2Vitamin B2 | +95.8% |
| Contains more Vitamin B3Vitamin B3 | +94.5% |
| Contains more Vitamin B5Vitamin B5 | +413.4% |
| Contains more Vitamin B6Vitamin B6 | +146.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more FolateFolate | +228.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 0.407g | 185% |
| Copper | 1.747mg | 0.893mg | 95% |
| Folate | 160µg | 525µg | 91% |
| Vitamin B5 | 4.03mg | 0.785mg | 65% |
| Fiber | 15.5g | 62% | |
| Fats | 38.45g | 1.23g | 57% |
| Vitamin B6 | 1.17mg | 0.474mg | 54% |
| Selenium | 27.9µg | 51% | |
| Magnesium | 353mg | 176mg | 42% |
| Vitamin B1 | 1.163mg | 0.713mg | 38% |
| Manganese | 2.014mg | 1.148mg | 38% |
| Phosphorus | 644mg | 411mg | 33% |
| Zinc | 5.05mg | 2.28mg | 25% |
| Potassium | 687mg | 1393mg | 21% |
| Saturated fat | 3.682g | 0.235g | 16% |
| Vitamin B2 | 0.415mg | 0.212mg | 16% |
| Starch | 34.17g | 14% | |
| Choline | 66.2mg | 12% | |
| Monounsaturated fat | 4.848g | 0.229g | 12% |
| Protein | 16.18g | 21.42g | 10% |
| Calories | 517kcal | 347kcal | 9% |
| Carbs | 34.29g | 62.55g | 9% |
| Vitamin C | 0mg | 6.3mg | 7% |
| Vitamin B3 | 2.284mg | 1.174mg | 7% |
| Vitamin K | 5.6µg | 5% | |
| Calcium | 78mg | 113mg | 4% |
| Iron | 4.9mg | 5.07mg | 2% |
| Vitamin E | 0.21mg | 1% | |
| Net carbs | 34.29g | 47.05g | N/A |
| Sugar | 2.11g | N/A | |
| Sodium | 3mg | 12mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.237mg | 0% |
| Threonine | 0.586mg | 0.81mg | 0% |
| Isoleucine | 0.717mg | 0.871mg | 0% |
| Leucine | 1.154mg | 1.558mg | 0% |
| Lysine | 0.534mg | 1.356mg | 0% |
| Methionine | 0.284mg | 0.259mg | 0% |
| Phenylalanine | 0.806mg | 1.095mg | 0% |
| Valine | 1.025mg | 0.998mg | 0% |
| Histidine | 0.452mg | 0.556mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3026% |
| Contains more OtherOther | +57.3% |
| Contains more ProteinProtein | +32.4% |
| Contains more CarbsCarbs | +82.4% |
| Contains more WaterWater | +101.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2017% |
| Contains more Poly. FatPolyunsaturated fat | +6834.4% |
| Contains less Sat. FatSaturated fat | -93.6% |