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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 for 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.
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 191% 41% 87% 284% 327% 91% 162% 5% 199% 45%
Contains more MagnesiumMagnesium +32.2%
Contains more CopperCopper +78.1%
Contains more ZincZinc +50.7%
Contains more PhosphorusPhosphorus +69.9%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +31.9%
Contains more CalciumCalcium +76.9%
Contains more PotassiumPotassium +43.1%
Contains more IronIron +54.5%

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 0% 0.33% 0% 0% 68% 59% 27% 54% 65% 0% 0% 162% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +326%
Contains more Vitamin B2Vitamin B2 +63.4%
Contains more Vitamin B3Vitamin B3 +57.8%
Contains more Vitamin B5Vitamin B5 +344.8%
Contains more Vitamin B6Vitamin B6 +316.4%
Contains more FolateFolate +35%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Black gram DV% diff.
Polyunsaturated fat 28.223g 1.071g 181%
Copper 1.747mg 0.981mg 85%
Vitamin B1 1.163mg 0.273mg 74%
Fiber 18.3g 73%
Vitamin B6 1.17mg 0.281mg 68%
Vitamin B5 4.03mg 0.906mg 62%
Fats 38.45g 1.64g 57%
Phosphorus 644mg 379mg 38%
Iron 4.9mg 7.57mg 33%
Manganese 2.014mg 1.527mg 21%
Magnesium 353mg 267mg 20%
Protein 16.18g 25.21g 18%
Saturated fat 3.682g 0.114g 16%
Zinc 5.05mg 3.35mg 15%
Selenium 8.2µg 15%
Folate 160µg 216µg 14%
Monounsaturated fat 4.848g 0.085g 12%
Vitamin B2 0.415mg 0.254mg 12%
Calories 517kcal 341kcal 9%
Potassium 687mg 983mg 9%
Carbs 34.29g 58.99g 8%
Calcium 78mg 138mg 6%
Vitamin B3 2.284mg 1.447mg 5%
Sodium 3mg 38mg 2%
Net carbs 34.29g 40.69g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.183mg 0.263mg 0%
Threonine 0.586mg 0.875mg 0%
Isoleucine 0.717mg 1.287mg 0%
Leucine 1.154mg 2.089mg 0%
Lysine 0.534mg 1.674mg 0%
Methionine 0.284mg 0.367mg 0%
Phenylalanine 0.806mg 1.473mg 0%
Valine 1.025mg 1.416mg 0%
Histidine 0.452mg 0.706mg 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
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 FatsFats +2244.5%
Contains more OtherOther +62.5%
Contains more ProteinProtein +55.8%
Contains more CarbsCarbs +72%
Contains more WaterWater +92.2%

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
9% 7% 84%
Saturated fat: Sat. Fat 0.114 g
Monounsaturated fat: Mono. Fat 0.085 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains more Mono. FatMonounsaturated fat +5603.5%
Contains more Poly. FatPolyunsaturated fat +2535.2%
Contains less Sat. FatSaturated fat -96.9%

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.