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  6. Safflower vs. Caesar salad

Safflower vs. Caesar salad — In-Depth Nutrition Comparison

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How are safflower and caesar salad different?

  • Safflower is richer in copper, magnesium, manganese, vitamin B5, vitamin B1, phosphorus, iron, and zinc, while caesar salad is higher in vitamin B12.
  • Safflower covers your daily need for copper, 180% more than caesar salad.
  • Safflower contains 13 times more magnesium than caesar salad. Safflower contains 353mg of magnesium, while caesar salad contains 28mg.
  • Safflower is lower in sodium.

Seeds, safflower seed kernels, dried and LITTLE CAESARS 14" Original Round Cheese Pizza, Regular Crust types were used in this article.

Infographic

Safflower vs Caesar salad 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 20% 70% 15% 88% 42% 44% 99% 59% 42% 171%
Contains more MagnesiumMagnesium +1160.7%
Contains more PotassiumPotassium +304.1%
Contains more IronIron +109.4%
Contains more CopperCopper +1286.5%
Contains more ZincZinc +213.7%
Contains more PhosphorusPhosphorus +178.8%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +527.4%
Contains more CalciumCalcium +198.7%

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% 26% 12% 0% 94% 69% 61% 27% 0% 50% 15% 0% 0%
Contains more Vitamin B1Vitamin B1 +208.5%
Contains more Vitamin B2Vitamin B2 +39.7%
Contains more Vitamin B5Vitamin B5 +801.6%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +2500%
Contains more Vitamin B3Vitamin B3 +41.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Caesar salad DV% diff.
Copper 1.747mg 0.126mg 180%
Polyunsaturated fat 28.223g 1.461g 178%
Vitamin B6 1.17mg 90%
Magnesium 353mg 28mg 77%
Manganese 2.014mg 0.321mg 74%
Vitamin B5 4.03mg 0.447mg 72%
Vitamin B1 1.163mg 0.377mg 66%
Phosphorus 644mg 231mg 59%
Selenium 31.4µg 57%
Fats 38.45g 9.54g 44%
Folate 160µg 40%
Iron 4.9mg 2.34mg 32%
Zinc 5.05mg 1.61mg 31%
Sodium 3mg 454mg 20%
Vitamin B12 0µg 0.4µg 17%
Calcium 78mg 233mg 16%
Potassium 687mg 170mg 15%
Calories 517kcal 265kcal 13%
Starch 25.29g 10%
Vitamin B2 0.415mg 0.297mg 9%
Vitamin A 3µg 78µg 8%
Cholesterol 0mg 24mg 8%
Fiber 1.7g 7%
Monounsaturated fat 4.848g 2.38g 6%
Protein 16.18g 13.39g 6%
Vitamin B3 2.284mg 3.237mg 6%
Vitamin K 5.9µg 5%
Vitamin E 0.61mg 4%
Saturated fat 3.682g 4.206g 2%
Carbs 34.29g 31.5g 1%
Fructose 1.13g 1%
Net carbs 34.29g 29.8g N/A
Sugar 4.02g N/A
Tryptophan 0.183mg 0.15mg 0%
Threonine 0.586mg 0.393mg 0%
Isoleucine 0.717mg 0.547mg 0%
Leucine 1.154mg 1.137mg 0%
Lysine 0.534mg 0.523mg 0%
Methionine 0.284mg 0.3mg 0%
Phenylalanine 0.806mg 0.717mg 0%
Valine 1.025mg 0.7mg 0%
Histidine 0.452mg 0.36mg 0%
Omega-3 - ALA 0.155g 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% 10% 32% 43% 2%
Protein: 13.39 g
Fats: 9.54 g
Carbs: 31.5 g
Water: 43.39 g
Other: 2.18 g
Contains more ProteinProtein +20.8%
Contains more FatsFats +303%
Contains more OtherOther +150.5%
Contains more WaterWater +672.1%
~equal in Carbs ~31.5g

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
52% 30% 18%
Saturated fat: Sat. Fat 4.206 g
Monounsaturated fat: Mono. Fat 2.38 g
Polyunsaturated fat: Poly. Fat 1.461 g
Contains less Sat. FatSaturated fat -12.5%
Contains more Mono. FatMonounsaturated fat +103.7%
Contains more Poly. FatPolyunsaturated fat +1831.8%

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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. Caesar salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172047/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.