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Safflower vs. Brown sugar — In-Depth Nutrition Comparison

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A recap on differences between safflower and brown sugar

  • Brown sugar has less copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, vitamin B5, iron, zinc, and folate.
  • Safflower covers your daily copper needs 189% more than brown sugar.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Sugars, brown.

Infographic

Safflower vs Brown sugar 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 6.4% 25% 12% 27% 16% 0.82% 1.7% 3.7% 8.3% 6.5%
Contains more MagnesiumMagnesium +3822.2%
Contains more PotassiumPotassium +416.5%
Contains more IronIron +590.1%
Contains more CopperCopper +3617%
Contains more ZincZinc +16733.3%
Contains more PhosphorusPhosphorus +16000%
Contains less SodiumSodium -89.3%
Contains more ManganeseManganese +3046.9%
~equal in Calcium ~83mg

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% 0% 0% 0% 0% 2.1% 7.9% 9.5% 0% 0% 0.75% 1.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +1976.4%
Contains more Vitamin B5Vitamin B5 +2953%
Contains more Vitamin B6Vitamin B6 +2753.7%
Contains more FolateFolate +15900%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
98%
Protein: 0.12 g
Fats: 0 g
Carbs: 98.09 g
Water: 1.34 g
Other: 0.45 g
Contains more ProteinProtein +13383.3%
Contains more FatsFats +∞%
Contains more WaterWater +319.4%
Contains more OtherOther +1113.3%
Contains more CarbsCarbs +186.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Brown sugar DV% diff.
Copper 1.747mg 0.047mg 189%
Polyunsaturated fat 28.223g 0g 188%
Vitamin B1 1.163mg 0mg 97%
Phosphorus 644mg 4mg 91%
Vitamin B6 1.17mg 0.041mg 87%
Manganese 2.014mg 0.064mg 85%
Magnesium 353mg 9mg 82%
Vitamin B5 4.03mg 0.132mg 78%
Fats 38.45g 0g 59%
Iron 4.9mg 0.71mg 52%
Zinc 5.05mg 0.03mg 46%
Folate 160µg 1µg 40%
Vitamin B2 0.415mg 0mg 32%
Protein 16.18g 0.12g 32%
Carbs 34.29g 98.09g 21%
Saturated fat 3.682g 0g 17%
Potassium 687mg 133mg 16%
Vitamin B3 2.284mg 0.11mg 14%
Monounsaturated fat 4.848g 0g 12%
Calories 517kcal 380kcal 7%
Selenium 1.2µg 2%
Calcium 78mg 83mg 1%
Fructose 1.11g 1%
Sodium 3mg 28mg 1%
Net carbs 34.29g 98.09g N/A
Sugar 97.02g N/A
Vitamin A 3µg 0µg 0%
Choline 2.3mg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Brown sugar
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
2%
Brown sugar
Minerals Daily Need Coverage Score
178%
Safflower
11%
Brown sugar

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 97.02g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 25mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 71)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Brown sugar
Brown sugar is lower in Saturated fat (difference - 3.682g)
Which food is cheaper?
Brown sugar
Brown sugar is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brown sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168833/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.