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  6. Safflower vs. Brussels sprouts

Safflower vs. Brussels sprouts — In-Depth Nutrition Comparison

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How are safflower and Brussels sprouts different?

  • Safflower is higher in copper, vitamin B1, phosphorus, magnesium, vitamin B5, vitamin B6, manganese, iron, and zinc; however, Brussels sprouts are richer in vitamin C.
  • Daily need coverage for copper for safflower is 186% higher.
  • Safflower contains 15 times more magnesium than Brussels sprouts. While safflower contains 353mg of magnesium, Brussels sprouts contain only 23mg.

Seeds, safflower seed kernels, dried and Brussels sprouts, raw are the varieties used in this article.

Infographic

Safflower vs Brussels sprouts 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +1434.8%
Contains more CalciumCalcium +85.7%
Contains more PotassiumPotassium +76.6%
Contains more IronIron +250%
Contains more CopperCopper +2395.7%
Contains more ZincZinc +1102.4%
Contains more PhosphorusPhosphorus +833.3%
Contains less SodiumSodium -88%
Contains more ManganeseManganese +497.6%

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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B1Vitamin B1 +736.7%
Contains more Vitamin B2Vitamin B2 +361.1%
Contains more Vitamin B3Vitamin B3 +206.6%
Contains more Vitamin B5Vitamin B5 +1204.2%
Contains more Vitamin B6Vitamin B6 +434.2%
Contains more FolateFolate +162.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1166.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Brussels sprouts DV% diff.
Polyunsaturated fat 28.223g 153g 832%
Copper 1.747mg 0.07mg 186%
Vitamin K 177µg 148%
Vitamin C 0mg 85mg 94%
Vitamin B1 1.163mg 0.139mg 85%
Phosphorus 644mg 69mg 82%
Magnesium 353mg 23mg 79%
Vitamin B5 4.03mg 0.309mg 74%
Manganese 2.014mg 0.337mg 73%
Vitamin B6 1.17mg 0.219mg 73%
Fats 38.45g 0.3g 59%
Iron 4.9mg 1.4mg 44%
Zinc 5.05mg 0.42mg 42%
Protein 16.18g 3.38g 26%
Folate 160µg 61µg 25%
Vitamin B2 0.415mg 0.09mg 25%
Calories 517kcal 43kcal 24%
Saturated fat 3.682g 0.062g 16%
Fiber 3.8g 15%
Monounsaturated fat 4.848g 0.023g 12%
Vitamin B3 2.284mg 0.745mg 10%
Potassium 687mg 389mg 9%
Carbs 34.29g 8.95g 8%
Vitamin E 0.88mg 6%
Calcium 78mg 42mg 4%
Vitamin A 3µg 38µg 4%
Choline 19.1mg 3%
Selenium 1.6µg 3%
Fructose 0.93g 1%
Sodium 3mg 25mg 1%
Net carbs 34.29g 5.15g N/A
Sugar 2.2g N/A
Tryptophan 0.183mg 0.037mg 0%
Threonine 0.586mg 0.12mg 0%
Isoleucine 0.717mg 0.132mg 0%
Leucine 1.154mg 0.152mg 0%
Lysine 0.534mg 0.154mg 0%
Methionine 0.284mg 0.032mg 0%
Phenylalanine 0.806mg 0.098mg 0%
Valine 1.025mg 0.155mg 0%
Histidine 0.452mg 0.076mg 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
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +378.7%
Contains more FatsFats +12716.7%
Contains more CarbsCarbs +283.1%
Contains more OtherOther +298.5%
Contains more WaterWater +1430.2%

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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +20978.3%
Contains less Sat. FatSaturated fat -98.3%
Contains more Poly. FatPolyunsaturated fat +442.1%

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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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.