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  6. Safflower vs. Broad bean raw

Safflower vs. Broad bean raw — In-Depth Nutrition Comparison

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The main differences between safflower and broad bean raw

  • Broad bean raw contains less copper, vitamin B1, vitamin B6, magnesium, vitamin B5, phosphorus, manganese, iron, and zinc than safflower.
  • Daily need coverage for copper for safflower is 149% higher.
  • Broad bean raw has 31 times less saturated fat than safflower. Safflower has 3.682g of saturated fat, while broad bean raw has 0.118g.

Food types used in this article are Seeds, safflower seed kernels, dried and Beans, fava, in pod, raw.

Infographic

Safflower vs Broad bean raw 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 11% 29% 58% 134% 27% 55% 3.3% 86% 4.4%
Contains more MagnesiumMagnesium +969.7%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +106.9%
Contains more IronIron +216.1%
Contains more CopperCopper +334.6%
Contains more ZincZinc +405%
Contains more PhosphorusPhosphorus +399.2%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +204.7%

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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
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 12% 5.7% 23% 0% 33% 67% 42% 14% 24% 0% 102% 111% 0%
Contains more Vitamin B1Vitamin B1 +774.4%
Contains more Vitamin B2Vitamin B2 +43.1%
Contains more Vitamin B5Vitamin B5 +1691.1%
Contains more Vitamin B6Vitamin B6 +1025%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +466.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.249mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~148µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Broad bean raw DV% diff.
Polyunsaturated fat 28.223g 0.342g 186%
Copper 1.747mg 0.402mg 149%
Vitamin B1 1.163mg 0.133mg 86%
Vitamin B6 1.17mg 0.104mg 82%
Magnesium 353mg 33mg 76%
Vitamin B5 4.03mg 0.225mg 76%
Phosphorus 644mg 129mg 74%
Manganese 2.014mg 0.661mg 59%
Fats 38.45g 0.73g 58%
Iron 4.9mg 1.55mg 42%
Zinc 5.05mg 1mg 37%
Vitamin K 40.9µg 34%
Fiber 7.5g 30%
Calories 517kcal 88kcal 21%
Protein 16.18g 7.92g 17%
Saturated fat 3.682g 0.118g 16%
Monounsaturated fat 4.848g 0.104g 12%
Potassium 687mg 332mg 10%
Vitamin B2 0.415mg 0.29mg 10%
Vitamin E 1.16mg 8%
Carbs 34.29g 17.63g 6%
Calcium 78mg 37mg 4%
Vitamin C 0mg 3.7mg 4%
Folate 160µg 148µg 3%
Vitamin A 3µg 17µg 2%
Selenium 0.8µg 1%
Sodium 3mg 25mg 1%
Net carbs 34.29g 10.13g N/A
Sugar 9.21g N/A
Vitamin B3 2.284mg 2.249mg 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
8% 18% 73%
Protein: 7.92 g
Fats: 0.73 g
Carbs: 17.63 g
Water: 72.6 g
Other: 1.12 g
Contains more ProteinProtein +104.3%
Contains more FatsFats +5167.1%
Contains more CarbsCarbs +94.5%
Contains more OtherOther +387.5%
Contains more WaterWater +1191.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
21% 18% 61%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.104 g
Polyunsaturated fat: Poly. Fat 0.342 g
Contains more Mono. FatMonounsaturated fat +4561.5%
Contains more Poly. FatPolyunsaturated fat +8152.3%
Contains less Sat. FatSaturated fat -96.8%

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Broad bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168574/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.