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Safflower vs. Beef Liver raw — In-Depth Nutrition Comparison

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What are the main differences between safflower and beef Liver raw?

  • Safflower is richer in vitamin B1, magnesium, and manganese, yet beef Liver raw is richer in vitamin B12, copper, vitamin A, vitamin B2, vitamin B3, and vitamin B5.
  • Beef Liver raw's daily need coverage for vitamin B12 is 2471% higher.
  • Safflower has 20 times more magnesium than beef Liver raw. Safflower has 353mg of magnesium, while beef Liver raw has 18mg.

We used Seeds, safflower seed kernels, dried and Beef, variety meats and by-products, liver, raw types in this comparison.

Infographic

Safflower vs Beef Liver 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 13% 1.5% 28% 184% 3252% 109% 166% 9% 40% 217%
Contains more MagnesiumMagnesium +1861.1%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +119.5%
Contains more ZincZinc +26.3%
Contains more PhosphorusPhosphorus +66.4%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +549.7%
Contains more CopperCopper +458.4%
~equal in Iron ~4.9mg

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 4.3% 1656% 7.6% 18% 47% 636% 247% 430% 250% 7413% 7.8% 218% 182%
Contains more Vitamin B1Vitamin B1 +515.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +165500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +563.9%
Contains more Vitamin B3Vitamin B3 +476.8%
Contains more Vitamin B5Vitamin B5 +78%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +81.3%
~equal in Vitamin B6 ~1.083mg

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
20% 4% 4% 71%
Protein: 20.36 g
Fats: 3.63 g
Carbs: 3.89 g
Water: 70.81 g
Other: 1.31 g
Contains more FatsFats +959.2%
Contains more CarbsCarbs +781.5%
Contains more OtherOther +316.8%
Contains more ProteinProtein +25.8%
Contains more WaterWater +1160%

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
57% 22% 21%
Saturated fat: Sat. Fat 1.233 g
Monounsaturated fat: Mono. Fat 0.479 g
Polyunsaturated fat: Poly. Fat 0.465 g
Contains more Mono. FatMonounsaturated fat +912.1%
Contains more Poly. FatPolyunsaturated fat +5969.5%
Contains less Sat. FatSaturated fat -66.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Beef Liver raw DV% diff.
Vitamin B12 0µg 59.3µg 2471%
Copper 1.747mg 9.755mg 890%
Vitamin A 3µg 4968µg 552%
Polyunsaturated fat 28.223g 0.465g 185%
Vitamin B2 0.415mg 2.755mg 180%
Cholesterol 0mg 275mg 92%
Vitamin B1 1.163mg 0.189mg 81%
Magnesium 353mg 18mg 80%
Manganese 2.014mg 0.31mg 74%
Selenium 39.7µg 72%
Vitamin B3 2.284mg 13.175mg 68%
Vitamin B5 4.03mg 7.173mg 63%
Choline 333.3mg 61%
Fats 38.45g 3.63g 54%
Phosphorus 644mg 387mg 37%
Folate 160µg 290µg 33%
Calories 517kcal 135kcal 19%
Monounsaturated fat 4.848g 0.479g 11%
Saturated fat 3.682g 1.233g 11%
Potassium 687mg 313mg 11%
Carbs 34.29g 3.89g 10%
Zinc 5.05mg 4mg 10%
Protein 16.18g 20.36g 8%
Calcium 78mg 5mg 7%
Vitamin B6 1.17mg 1.083mg 7%
Vitamin D 0µg 1.2µg 6%
Vitamin D 0IU 49IU 6%
Vitamin E 0.38mg 3%
Vitamin K 3.1µg 3%
Sodium 3mg 69mg 3%
Vitamin C 0mg 1.3mg 1%
Net carbs 34.29g 3.89g N/A
Iron 4.9mg 4.9mg 0%
Trans fat 0.17g N/A
Tryptophan 0.183mg 0.263mg 0%
Threonine 0.586mg 0.869mg 0%
Isoleucine 0.717mg 0.967mg 0%
Leucine 1.154mg 1.91mg 0%
Lysine 0.534mg 1.607mg 0%
Methionine 0.284mg 0.543mg 0%
Phenylalanine 0.806mg 1.084mg 0%
Valine 1.025mg 1.26mg 0%
Histidine 0.452mg 0.629mg 0%
Omega-3 - ALA 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.009g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.299g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Beef Liver raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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
82%
Safflower
855%
Beef Liver raw
Minerals Daily Need Coverage Score
178%
Safflower
402%
Beef Liver raw

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 275mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 66mg)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Beef Liver raw
Beef Liver raw is lower in Saturated fat (difference - 2.449g)
Which food is cheaper?
Beef Liver raw
Beef Liver raw is cheaper (difference - $0.8)
Which food is richer in vitamins?
Beef Liver raw
Beef Liver raw is relatively richer in vitamins
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Beef Liver raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169451/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.