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Safflower vs. Blue cheese — In-Depth Nutrition Comparison

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A recap on differences between safflower and blue cheese

  • Safflower has more copper, vitamin B1, manganese, magnesium, vitamin B6, iron, and vitamin B5; however, blue cheese is higher in vitamin B12.
  • Safflower covers your daily copper needs 190% more than blue cheese.
  • Blue cheese contains 224 times less manganese than safflower. Safflower contains 2.014mg of manganese, while blue cheese contains 0.009mg.
  • Safflower has less saturated fat.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Cheese, blue.

Infographic

Safflower vs Blue 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 158% 23% 12% 13% 73% 166% 149% 1.2% 79%
Contains more MagnesiumMagnesium +1434.8%
Contains more PotassiumPotassium +168.4%
Contains more IronIron +1480.6%
Contains more CopperCopper +4267.5%
Contains more ZincZinc +89.8%
Contains more PhosphorusPhosphorus +66.4%
Contains less SodiumSodium -99.7%
Contains more ManganeseManganese +22277.8%
Contains more CalciumCalcium +576.9%

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% 66% 5% 7.5% 7.3% 88% 19% 104% 38% 153% 6% 27% 8.4%
Contains more Vitamin B1Vitamin B1 +3910.3%
Contains more Vitamin B3Vitamin B3 +124.8%
Contains more Vitamin B5Vitamin B5 +133.1%
Contains more Vitamin B6Vitamin B6 +604.8%
Contains more FolateFolate +344.4%
Contains more Vitamin AVitamin A +6500%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.382mg

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
21% 29% 2% 42% 5%
Protein: 21.4 g
Fats: 28.74 g
Carbs: 2.34 g
Water: 42.41 g
Other: 5.11 g
Contains more FatsFats +33.8%
Contains more CarbsCarbs +1365.4%
Contains more ProteinProtein +32.3%
Contains more WaterWater +654.6%
~equal in Other ~5.11g

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
69% 29% 3%
Saturated fat: Sat. Fat 18.669 g
Monounsaturated fat: Mono. Fat 7.778 g
Polyunsaturated fat: Poly. Fat 0.8 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Poly. FatPolyunsaturated fat +3427.9%
Contains more Mono. FatMonounsaturated fat +60.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Blue cheese DV% diff.
Copper 1.747mg 0.04mg 190%
Polyunsaturated fat 28.223g 0.8g 183%
Vitamin B1 1.163mg 0.029mg 95%
Manganese 2.014mg 0.009mg 87%
Magnesium 353mg 23mg 79%
Vitamin B6 1.17mg 0.166mg 77%
Saturated fat 3.682g 18.669g 68%
Iron 4.9mg 0.31mg 57%
Vitamin B12 0µg 1.22µg 51%
Sodium 3mg 1146mg 50%
Vitamin B5 4.03mg 1.729mg 46%
Calcium 78mg 528mg 45%
Phosphorus 644mg 387mg 37%
Folate 160µg 36µg 31%
Selenium 14.5µg 26%
Cholesterol 0mg 75mg 25%
Zinc 5.05mg 2.66mg 22%
Vitamin A 3µg 198µg 22%
Fats 38.45g 28.74g 15%
Potassium 687mg 256mg 13%
Carbs 34.29g 2.34g 11%
Protein 16.18g 21.4g 10%
Calories 517kcal 353kcal 8%
Vitamin B3 2.284mg 1.016mg 8%
Monounsaturated fat 4.848g 7.778g 7%
Vitamin D 0µg 0.5µg 3%
Vitamin B2 0.415mg 0.382mg 3%
Choline 15.4mg 3%
Vitamin D 0IU 21IU 3%
Vitamin E 0.25mg 2%
Vitamin K 2.4µg 2%
Net carbs 34.29g 2.34g N/A
Sugar 0.5g N/A
Tryptophan 0.183mg 0.312mg 0%
Threonine 0.586mg 0.785mg 0%
Isoleucine 0.717mg 1.124mg 0%
Leucine 1.154mg 1.919mg 0%
Lysine 0.534mg 1.852mg 0%
Methionine 0.284mg 0.584mg 0%
Phenylalanine 0.806mg 1.087mg 0%
Valine 1.025mg 1.556mg 0%
Histidine 0.452mg 0.758mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Blue cheese
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
41%
Blue cheese
Minerals Daily Need Coverage Score
178%
Safflower
69%
Blue cheese

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 75mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 1143mg)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 14.987g)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Blue cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172175/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.