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  6. Safflower vs. Black gram

Safflower vs. Black gram — In-Depth Nutrition Comparison

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The main differences between Safflower and Black gram

  • Safflower has more Copper, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, Manganese, Magnesium, and Zinc, however, Black gram has more Iron.
  • Daily need coverage for Copper from Safflower is 85% higher.
  • Black gram has 32 times less Saturated Fat than Safflower. Safflower has 3.682g of Saturated Fat, while Black gram has 0.114g.

Food types used in this article are Seeds, safflower seed kernels, dried and Mungo beans, mature seeds, raw.

Infographic

Safflower vs Black gram 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.
Safflower
Safflower
6
:
4
Black gram
Black gram
Contains more Magnesium +32.2%
Contains more Phosphorus +69.9%
Contains less Sodium -92.1%
Contains more Zinc +50.7%
Contains more Copper +78.1%
Contains more Manganese +31.9%
Contains more Calcium +76.9%
Contains more Iron +54.5%
Contains more Potassium +43.1%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Black gram
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 284% 191% 163% 87% 5% 92% 327% 200% 45%
Contains more Magnesium +32.2%
Contains more Phosphorus +69.9%
Contains less Sodium -92.1%
Contains more Zinc +50.7%
Contains more Copper +78.1%
Contains more Manganese +31.9%
Contains more Calcium +76.9%
Contains more Iron +54.5%
Contains more Potassium +43.1%

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.
Safflower
Safflower
6
:
1
Black gram
Black gram
Contains more Vitamin A +117.4%
Contains more Vitamin B1 +326%
Contains more Vitamin B2 +63.4%
Contains more Vitamin B3 +57.8%
Contains more Vitamin B5 +344.8%
Contains more Vitamin B6 +316.4%
Contains more Folate +35%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Black gram
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 0% 69% 59% 28% 55% 65% 162% 0% 0%
Contains more Vitamin A +117.4%
Contains more Vitamin B1 +326%
Contains more Vitamin B2 +63.4%
Contains more Vitamin B3 +57.8%
Contains more Vitamin B5 +344.8%
Contains more Vitamin B6 +316.4%
Contains more Folate +35%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
2
:
3
Black gram
Black gram
Contains more Fats +2244.5%
Contains more Other +62.5%
Contains more Protein +55.8%
Contains more Carbs +72%
Contains more Water +92.2%
Safflower
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
Black gram
25% 59% 11% 3%
Protein: 25.21 g
Fats: 1.64 g
Carbs: 58.99 g
Water: 10.8 g
Other: 3.36 g
Contains more Fats +2244.5%
Contains more Other +62.5%
Contains more Protein +55.8%
Contains more Carbs +72%
Contains more Water +92.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Black gram
Black gram
Contains more Monounsaturated Fat +5603.5%
Contains more Polyunsaturated fat +2535.2%
Contains less Saturated Fat -96.9%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Black gram
9% 7% 84%
Saturated Fat: 0.114 g
Monounsaturated Fat: 0.085 g
Polyunsaturated fat: 1.071 g
Contains more Monounsaturated Fat +5603.5%
Contains more Polyunsaturated fat +2535.2%
Contains less Saturated Fat -96.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Black gram Opinion
Net carbs 34.29g 40.69g Black gram
Protein 16.18g 25.21g Black gram
Fats 38.45g 1.64g Safflower
Carbs 34.29g 58.99g Black gram
Calories 517kcal 341kcal Safflower
Fiber 18.3g Black gram
Calcium 78mg 138mg Black gram
Iron 4.9mg 7.57mg Black gram
Magnesium 353mg 267mg Safflower
Phosphorus 644mg 379mg Safflower
Potassium 687mg 983mg Black gram
Sodium 3mg 38mg Safflower
Zinc 5.05mg 3.35mg Safflower
Copper 1.747mg 0.981mg Safflower
Manganese 2.014mg 1.527mg Safflower
Selenium 8.2µg Black gram
Vitamin A 50IU 23IU Safflower
Vitamin A RAE 3µg 1µg Safflower
Vitamin B1 1.163mg 0.273mg Safflower
Vitamin B2 0.415mg 0.254mg Safflower
Vitamin B3 2.284mg 1.447mg Safflower
Vitamin B5 4.03mg 0.906mg Safflower
Vitamin B6 1.17mg 0.281mg Safflower
Folate 160µg 216µg Black gram
Tryptophan 0.183mg 0.263mg Black gram
Threonine 0.586mg 0.875mg Black gram
Isoleucine 0.717mg 1.287mg Black gram
Leucine 1.154mg 2.089mg Black gram
Lysine 0.534mg 1.674mg Black gram
Methionine 0.284mg 0.367mg Black gram
Phenylalanine 0.806mg 1.473mg Black gram
Valine 1.025mg 1.416mg Black gram
Histidine 0.452mg 0.706mg Black gram
Saturated Fat 3.682g 0.114g Black gram
Monounsaturated Fat 4.848g 0.085g Safflower
Polyunsaturated fat 28.223g 1.071g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Black gram
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
89%
Safflower
36%
Black gram
Minerals Daily Need Coverage Score
178%
Safflower
143%
Black gram

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 43)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.7)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Black gram
Black gram is lower in Saturated Fat (difference - 3.568g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Black gram - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174259/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.