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  6. Safflower vs. Cottage cheese

Safflower vs. Cottage cheese — In-Depth Nutrition Comparison

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Summary of differences between safflower and cottage cheese

  • The amount of copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, phosphorus, iron, zinc, and folate in safflower is higher than in cottage cheese.
  • Safflower covers your daily need for copper, 191% more than cottage cheese.
  • Safflower contains 1007 times more manganese than cottage cheese. While safflower contains 2.014mg of manganese, cottage cheese contains only 0.002mg.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Cheese, cottage, creamed, large or small curd.

Infographic

Safflower vs Cottage 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 5.7% 25% 9.2% 2.6% 9.7% 11% 68% 47% 0.26% 53%
Contains more MagnesiumMagnesium +4312.5%
Contains more PotassiumPotassium +560.6%
Contains more IronIron +6900%
Contains more CopperCopper +5924.1%
Contains more ZincZinc +1162.5%
Contains more PhosphorusPhosphorus +305%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +100600%
~equal in Calcium ~83mg

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% 12% 1.6% 1.5% 6.8% 38% 1.9% 33% 11% 54% 0% 9% 10%
Contains more Vitamin B1Vitamin B1 +4207.4%
Contains more Vitamin B2Vitamin B2 +154.6%
Contains more Vitamin B3Vitamin B3 +2207.1%
Contains more Vitamin B5Vitamin B5 +623.5%
Contains more Vitamin B6Vitamin B6 +2443.5%
Contains more FolateFolate +1233.3%
Contains more Vitamin AVitamin A +1133.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Cottage cheese DV% diff.
Copper 1.747mg 0.029mg 191%
Polyunsaturated fat 28.223g 0.123g 187%
Vitamin B1 1.163mg 0.027mg 95%
Manganese 2.014mg 0.002mg 87%
Vitamin B6 1.17mg 0.046mg 86%
Magnesium 353mg 8mg 82%
Vitamin B5 4.03mg 0.557mg 69%
Phosphorus 644mg 159mg 69%
Iron 4.9mg 0.07mg 60%
Fats 38.45g 4.3g 53%
Zinc 5.05mg 0.4mg 42%
Folate 160µg 12µg 37%
Calories 517kcal 98kcal 21%
Vitamin B2 0.415mg 0.163mg 19%
Vitamin B12 0µg 0.43µg 18%
Selenium 9.7µg 18%
Potassium 687mg 104mg 17%
Sodium 3mg 364mg 16%
Vitamin B3 2.284mg 0.099mg 14%
Monounsaturated fat 4.848g 0.778g 10%
Protein 16.18g 11.12g 10%
Carbs 34.29g 3.38g 10%
Saturated fat 3.682g 1.718g 9%
Cholesterol 0mg 17mg 6%
Vitamin A 3µg 37µg 4%
Choline 18.4mg 3%
Calcium 78mg 83mg 1%
Vitamin E 0.08mg 1%
Vitamin D 0µg 0.1µg 1%
Net carbs 34.29g 3.38g N/A
Vitamin D 0IU 3IU 0%
Sugar 2.67g N/A
Tryptophan 0.183mg 0.147mg 0%
Threonine 0.586mg 0.5mg 0%
Isoleucine 0.717mg 0.591mg 0%
Leucine 1.154mg 1.116mg 0%
Lysine 0.534mg 0.934mg 0%
Methionine 0.284mg 0.269mg 0%
Phenylalanine 0.806mg 0.577mg 0%
Valine 1.025mg 0.748mg 0%
Histidine 0.452mg 0.326mg 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
11% 4% 3% 80%
Protein: 11.12 g
Fats: 4.3 g
Carbs: 3.38 g
Water: 79.79 g
Other: 1.41 g
Contains more ProteinProtein +45.5%
Contains more FatsFats +794.2%
Contains more CarbsCarbs +914.5%
Contains more OtherOther +287.2%
Contains more WaterWater +1319.8%

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
66% 30% 5%
Saturated fat: Sat. Fat 1.718 g
Monounsaturated fat: Mono. Fat 0.778 g
Polyunsaturated fat: Poly. Fat 0.123 g
Contains more Mono. FatMonounsaturated fat +523.1%
Contains more Poly. FatPolyunsaturated fat +22845.5%
Contains less Sat. FatSaturated fat -53.3%

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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. Cottage cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172179/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.