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  6. Safflower vs. Cauliflower

Safflower vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between safflower and cauliflower?

  • Safflower is richer in copper, vitamin B1, phosphorus, manganese, magnesium, vitamin B6, vitamin B5, iron, and zinc, yet cauliflower is richer in vitamin C.
  • Safflower's daily need coverage for copper is 190% higher.
  • Safflower has 24 times more magnesium than cauliflower. Safflower has 353mg of magnesium, while cauliflower has 15mg.

We used Seeds, safflower seed kernels, dried and Cauliflower, raw types in this comparison.

Infographic

Safflower vs Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +2253.3%
Contains more CalciumCalcium +254.5%
Contains more PotassiumPotassium +129.8%
Contains more IronIron +1066.7%
Contains more CopperCopper +4379.5%
Contains more ZincZinc +1770.4%
Contains more PhosphorusPhosphorus +1363.6%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +1199.4%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2226%
Contains more Vitamin B2Vitamin B2 +591.7%
Contains more Vitamin B3Vitamin B3 +350.5%
Contains more Vitamin B5Vitamin B5 +504.2%
Contains more Vitamin B6Vitamin B6 +535.9%
Contains more FolateFolate +180.7%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Cauliflower DV% diff.
Copper 1.747mg 0.039mg 190%
Polyunsaturated fat 28.223g 0.031g 188%
Vitamin B1 1.163mg 0.05mg 93%
Phosphorus 644mg 44mg 86%
Manganese 2.014mg 0.155mg 81%
Magnesium 353mg 15mg 80%
Vitamin B6 1.17mg 0.184mg 76%
Vitamin B5 4.03mg 0.667mg 67%
Fats 38.45g 0.28g 59%
Iron 4.9mg 0.42mg 56%
Vitamin C 0mg 48.2mg 54%
Zinc 5.05mg 0.27mg 43%
Protein 16.18g 1.92g 29%
Vitamin B2 0.415mg 0.06mg 27%
Folate 160µg 57µg 26%
Calories 517kcal 25kcal 25%
Saturated fat 3.682g 0.13g 16%
Vitamin K 15.5µg 13%
Monounsaturated fat 4.848g 0.034g 12%
Vitamin B3 2.284mg 0.507mg 11%
Potassium 687mg 299mg 11%
Carbs 34.29g 4.97g 10%
Fiber 2g 8%
Choline 44.3mg 8%
Calcium 78mg 22mg 6%
Fructose 0.97g 1%
Sodium 3mg 30mg 1%
Selenium 0.6µg 1%
Vitamin E 0.08mg 1%
Net carbs 34.29g 2.97g N/A
Sugar 1.91g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.02mg 0%
Threonine 0.586mg 0.076mg 0%
Isoleucine 0.717mg 0.071mg 0%
Leucine 1.154mg 0.106mg 0%
Lysine 0.534mg 0.217mg 0%
Methionine 0.284mg 0.02mg 0%
Phenylalanine 0.806mg 0.065mg 0%
Valine 1.025mg 0.125mg 0%
Histidine 0.452mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g 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
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more ProteinProtein +742.7%
Contains more FatsFats +13632.1%
Contains more CarbsCarbs +589.9%
Contains more OtherOther +618.4%
Contains more WaterWater +1538.3%

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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Mono. FatMonounsaturated fat +14158.8%
Contains more Poly. FatPolyunsaturated fat +90941.9%
Contains less Sat. FatSaturated fat -96.5%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.