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  6. Safflower vs. Wheat Bread

Safflower vs. Wheat Bread — In-Depth Nutrition Comparison

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What are the main differences between safflower and wheat Bread?

  • Safflower is richer in copper, vitamin B6, vitamin B5, magnesium, phosphorus, vitamin B1, zinc, and manganese, yet wheat Bread is richer in vitamin B3.
  • Safflower's daily need coverage for copper is 172% higher.
  • Safflower has 9 times more vitamin B5 than wheat Bread. Safflower has 4.03mg of vitamin B5, while wheat Bread has 0.456mg.
  • Safflower contains less sodium.

We used Seeds, safflower seed kernels, dried and Bread, wheat, toasted types in this comparison.

Infographic

Safflower vs Wheat Bread 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 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Contains more MagnesiumMagnesium +498.3%
Contains more PotassiumPotassium +208.1%
Contains more IronIron +19.8%
Contains more CopperCopper +782.3%
Contains more ZincZinc +243.5%
Contains more PhosphorusPhosphorus +242.6%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +46.3%
Contains more CalciumCalcium +111.5%

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 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +164.9%
Contains more Vitamin B5Vitamin B5 +783.8%
Contains more Vitamin B6Vitamin B6 +664.7%
Contains more FolateFolate +86%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +173.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.382mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Wheat Bread DV% diff.
Polyunsaturated fat 28.223g 1.72g 177%
Copper 1.747mg 0.198mg 172%
Vitamin B6 1.17mg 0.153mg 78%
Vitamin B5 4.03mg 0.456mg 71%
Magnesium 353mg 59mg 70%
Phosphorus 644mg 188mg 65%
Selenium 33.4µg 61%
Vitamin B1 1.163mg 0.439mg 60%
Fats 38.45g 4.27g 53%
Zinc 5.05mg 1.47mg 33%
Manganese 2.014mg 1.377mg 28%
Sodium 3mg 601mg 26%
Vitamin B3 2.284mg 6.25mg 25%
Folate 160µg 86µg 19%
Fiber 4.7g 19%
Potassium 687mg 223mg 14%
Saturated fat 3.682g 0.989g 12%
Monounsaturated fat 4.848g 1.019g 10%
Calories 517kcal 313kcal 10%
Iron 4.9mg 4.09mg 10%
Calcium 78mg 165mg 9%
Carbs 34.29g 55.77g 7%
Protein 16.18g 12.96g 6%
Vitamin K 5.7µg 5%
Choline 22.1mg 4%
Vitamin B2 0.415mg 0.382mg 3%
Vitamin E 0.24mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 34.29g 51.07g N/A
Sugar 6.42g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.092mg 0%
Threonine 0.586mg 0.299mg 0%
Isoleucine 0.717mg 0.258mg 0%
Leucine 1.154mg 0.461mg 0%
Lysine 0.534mg 0.215mg 0%
Methionine 0.284mg 0.105mg 0%
Phenylalanine 0.806mg 0.315mg 0%
Valine 1.025mg 0.31mg 0%
Histidine 0.452mg 0.15mg 0%
Omega-3 - ALA 0.161g N/A

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
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Contains more ProteinProtein +24.8%
Contains more FatsFats +800.5%
Contains more OtherOther +97.1%
Contains more CarbsCarbs +62.6%
Contains more WaterWater +331.1%

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
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Contains more Mono. FatMonounsaturated fat +375.8%
Contains more Poly. FatPolyunsaturated fat +1540.9%
Contains less Sat. FatSaturated fat -73.1%

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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. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/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.