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  6. Safflower vs. Cheese

Safflower vs. Cheese — In-Depth Nutrition Comparison

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Significant differences between safflower and cheese

  • Safflower has more copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, and iron; however, cheese is richer in calcium and vitamin B12.
  • Safflower covers your daily copper needs 191% more than cheese.
  • Cheese has 75 times less manganese than safflower. Safflower has 2.014mg of manganese, while cheese has 0.027mg.
  • Safflower contains less saturated fat.

Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Cheese, cheddar.

Infographic

Safflower vs Cheese 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%
Cheese
Cheese
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 213% 6.7% 5.3% 10% 99% 195% 85% 3.5% 155%
Contains more MagnesiumMagnesium +1207.4%
Contains more PotassiumPotassium +803.9%
Contains more IronIron +3400%
Contains more CopperCopper +5723.3%
Contains more ZincZinc +38.7%
Contains more PhosphorusPhosphorus +41.5%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +7359.3%
Contains more CalciumCalcium +810.3%

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%
Cheese
Cheese
6
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% 110% 14% 9% 7.3% 99% 1.1% 25% 15% 138% 6% 20% 9%
Contains more Vitamin B1Vitamin B1 +3910.3%
Contains more Vitamin B3Vitamin B3 +3771.2%
Contains more Vitamin B5Vitamin B5 +882.9%
Contains more Vitamin B6Vitamin B6 +1672.7%
Contains more FolateFolate +492.6%
Contains more Vitamin AVitamin A +10900%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.428mg

All nutrients comparison - raw data values

Nutrient Safflower Cheese DV% diff.
Copper 1.747mg 0.03mg 191%
Polyunsaturated fat 28.223g 1.421g 179%
Vitamin B1 1.163mg 0.029mg 95%
Manganese 2.014mg 0.027mg 86%
Vitamin B6 1.17mg 0.066mg 85%
Magnesium 353mg 27mg 78%
Vitamin B5 4.03mg 0.41mg 72%
Saturated fat 3.682g 18.867g 69%
Calcium 78mg 710mg 63%
Iron 4.9mg 0.14mg 60%
Selenium 28.5µg 52%
Vitamin B12 0µg 1.1µg 46%
Vitamin A 3µg 330µg 36%
Folate 160µg 27µg 33%
Cholesterol 0mg 99mg 33%
Sodium 3mg 653mg 28%
Phosphorus 644mg 455mg 27%
Potassium 687mg 76mg 18%
Vitamin B3 2.284mg 0.059mg 14%
Zinc 5.05mg 3.64mg 13%
Protein 16.18g 22.87g 13%
Monounsaturated fat 4.848g 9.246g 11%
Carbs 34.29g 3.09g 10%
Fats 38.45g 33.31g 8%
Calories 517kcal 404kcal 6%
Vitamin E 0.71mg 5%
Vitamin D 0µg 0.6µg 3%
Choline 16.5mg 3%
Vitamin D 0IU 24IU 3%
Vitamin K 2.4µg 2%
Vitamin B2 0.415mg 0.428mg 1%
Net carbs 34.29g 3.09g N/A
Sugar 0.48g N/A
Trans fat 0.917g N/A
Tryptophan 0.183mg 0.547mg 0%
Threonine 0.586mg 1.044mg 0%
Isoleucine 0.717mg 1.206mg 0%
Leucine 1.154mg 1.939mg 0%
Lysine 0.534mg 1.025mg 0%
Methionine 0.284mg 0.547mg 0%
Phenylalanine 0.806mg 1.074mg 0%
Valine 1.025mg 1.404mg 0%
Histidine 0.452mg 0.547mg 0%
Omega-3 - EPA 0.01g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - DPA 0.017g N/A
Omega-6 - Eicosadienoic acid 0.007g 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
Cheese
Cheese
2
23% 33% 3% 37% 4%
Protein: 22.87 g
Fats: 33.31 g
Carbs: 3.09 g
Water: 37.02 g
Other: 3.71 g
Contains more FatsFats +15.4%
Contains more CarbsCarbs +1009.7%
Contains more OtherOther +47.2%
Contains more ProteinProtein +41.3%
Contains more WaterWater +558.7%

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
Cheese
Cheese
1
64% 31% 5%
Saturated fat: Sat. Fat 18.867 g
Monounsaturated fat: Mono. Fat 9.246 g
Polyunsaturated fat: Poly. Fat 1.421 g
Contains less Sat. FatSaturated fat -80.5%
Contains more Poly. FatPolyunsaturated fat +1886.1%
Contains more Mono. FatMonounsaturated fat +90.7%

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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. Cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173414/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.