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  6. Safflower vs. Green bean raw

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

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Summary of differences between safflower and green bean raw

  • The amount of copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, vitamin B5, iron, zinc, and folate in safflower is higher than in green bean raw.
  • Safflower covers your daily need for copper, 186% more than green bean raw.
  • Safflower contains 21 times more zinc than green bean raw. While safflower contains 5.05mg of zinc, green bean raw contains only 0.24mg.

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

Infographic

Safflower vs Green 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 18% 11% 19% 39% 23% 6.5% 16% 0.78% 28% 3.3%
Contains more MagnesiumMagnesium +1312%
Contains more CalciumCalcium +110.8%
Contains more PotassiumPotassium +225.6%
Contains more IronIron +375.7%
Contains more CopperCopper +2431.9%
Contains more ZincZinc +2004.2%
Contains more PhosphorusPhosphorus +1594.7%
Contains less SodiumSodium -50%
Contains more ManganeseManganese +832.4%

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 41% 12% 8.2% 0% 21% 24% 14% 14% 33% 0% 108% 25% 8.3%
Contains more Vitamin B1Vitamin B1 +1318.3%
Contains more Vitamin B2Vitamin B2 +299%
Contains more Vitamin B3Vitamin B3 +211.2%
Contains more Vitamin B5Vitamin B5 +1691.1%
Contains more Vitamin B6Vitamin B6 +729.8%
Contains more FolateFolate +384.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Green bean raw DV% diff.
Polyunsaturated fat 28.223g 0.113g 187%
Copper 1.747mg 0.069mg 186%
Vitamin B1 1.163mg 0.082mg 90%
Phosphorus 644mg 38mg 87%
Vitamin B6 1.17mg 0.141mg 79%
Magnesium 353mg 25mg 78%
Manganese 2.014mg 0.216mg 78%
Vitamin B5 4.03mg 0.225mg 76%
Fats 38.45g 0.22g 59%
Iron 4.9mg 1.03mg 48%
Zinc 5.05mg 0.24mg 44%
Vitamin K 43µg 36%
Folate 160µg 33µg 32%
Protein 16.18g 1.83g 29%
Vitamin B2 0.415mg 0.104mg 24%
Calories 517kcal 31kcal 24%
Saturated fat 3.682g 0.05g 17%
Vitamin C 0mg 12.2mg 14%
Potassium 687mg 211mg 14%
Monounsaturated fat 4.848g 0.01g 12%
Fiber 2.7g 11%
Vitamin B3 2.284mg 0.734mg 10%
Carbs 34.29g 6.97g 9%
Vitamin A 3µg 35µg 4%
Calcium 78mg 37mg 4%
Choline 15.3mg 3%
Vitamin E 0.41mg 3%
Fructose 1.39g 2%
Selenium 0.6µg 1%
Net carbs 34.29g 4.27g N/A
Sugar 3.26g N/A
Starch 0.88g 0%
Sodium 3mg 6mg 0%
Tryptophan 0.183mg 0.019mg 0%
Threonine 0.586mg 0.079mg 0%
Isoleucine 0.717mg 0.066mg 0%
Leucine 1.154mg 0.112mg 0%
Lysine 0.534mg 0.088mg 0%
Methionine 0.284mg 0.022mg 0%
Phenylalanine 0.806mg 0.067mg 0%
Valine 1.025mg 0.09mg 0%
Histidine 0.452mg 0.034mg 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
2% 7% 90%
Protein: 1.83 g
Fats: 0.22 g
Carbs: 6.97 g
Water: 90.32 g
Other: 0.66 g
Contains more ProteinProtein +784.2%
Contains more FatsFats +17377.3%
Contains more CarbsCarbs +392%
Contains more OtherOther +727.3%
Contains more WaterWater +1507.1%

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
29% 6% 65%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.113 g
Contains more Mono. FatMonounsaturated fat +48380%
Contains more Poly. FatPolyunsaturated fat +24876.1%
Contains less Sat. FatSaturated fat -98.6%

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. Green bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169961/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.