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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 of 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.
Contains more Iron +6900%
Contains more Magnesium +4312.5%
Contains more Phosphorus +305%
Contains more Potassium +560.6%
Contains less Sodium -99.2%
Contains more Zinc +1162.5%
Contains more Copper +5924.1%
Contains more Manganese +100600%
Equal in Calcium - 83
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 3% 6% 69% 10% 48% 11% 10% 1% 53%
Contains more Iron +6900%
Contains more Magnesium +4312.5%
Contains more Phosphorus +305%
Contains more Potassium +560.6%
Contains less Sodium -99.2%
Contains more Zinc +1162.5%
Contains more Copper +5924.1%
Contains more Manganese +100600%
Equal in Calcium - 83

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.
:
Contains more Vitamin B1 +4207.4%
Contains more Vitamin B2 +154.6%
Contains more Vitamin B3 +2207.1%
Contains more Vitamin B5 +623.5%
Contains more Vitamin B6 +2443.5%
Contains more Folate +1233.3%
Contains more Vitamin A +180%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 2% 3% 0% 7% 38% 2% 34% 11% 9% 54% 0%
Contains more Vitamin B1 +4207.4%
Contains more Vitamin B2 +154.6%
Contains more Vitamin B3 +2207.1%
Contains more Vitamin B5 +623.5%
Contains more Vitamin B6 +2443.5%
Contains more Folate +1233.3%
Contains more Vitamin A +180%
Contains more Vitamin D +∞%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +45.5%
Contains more Fats +794.2%
Contains more Carbs +914.5%
Contains more Other +287.2%
Contains more Water +1319.8%
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 Protein +45.5%
Contains more Fats +794.2%
Contains more Carbs +914.5%
Contains more Other +287.2%
Contains more Water +1319.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +523.1%
Contains more Polyunsaturated fat +22845.5%
Contains less Saturated Fat -53.3%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
66% 30% 5%
Saturated Fat: 1.718 g
Monounsaturated Fat: 0.778 g
Polyunsaturated fat: 0.123 g
Contains more Monounsaturated Fat +523.1%
Contains more Polyunsaturated fat +22845.5%
Contains less Saturated Fat -53.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Cottage cheese Opinion
Net carbs 34.29g 3.38g Safflower
Protein 16.18g 11.12g Safflower
Fats 38.45g 4.3g Safflower
Carbs 34.29g 3.38g Safflower
Calories 517kcal 98kcal Safflower
Sugar 2.67g Safflower
Calcium 78mg 83mg Cottage cheese
Iron 4.9mg 0.07mg Safflower
Magnesium 353mg 8mg Safflower
Phosphorus 644mg 159mg Safflower
Potassium 687mg 104mg Safflower
Sodium 3mg 364mg Safflower
Zinc 5.05mg 0.4mg Safflower
Copper 1.747mg 0.029mg Safflower
Manganese 2.014mg 0.002mg Safflower
Selenium 9.7µg Cottage cheese
Vitamin A 50IU 140IU Cottage cheese
Vitamin A RAE 3µg 37µg Cottage cheese
Vitamin E 0.08mg Cottage cheese
Vitamin D 0IU 3IU Cottage cheese
Vitamin D 0µg 0.1µg Cottage cheese
Vitamin B1 1.163mg 0.027mg Safflower
Vitamin B2 0.415mg 0.163mg Safflower
Vitamin B3 2.284mg 0.099mg Safflower
Vitamin B5 4.03mg 0.557mg Safflower
Vitamin B6 1.17mg 0.046mg Safflower
Folate 160µg 12µg Safflower
Vitamin B12 0µg 0.43µg Cottage cheese
Tryptophan 0.183mg 0.147mg Safflower
Threonine 0.586mg 0.5mg Safflower
Isoleucine 0.717mg 0.591mg Safflower
Leucine 1.154mg 1.116mg Safflower
Lysine 0.534mg 0.934mg Cottage cheese
Methionine 0.284mg 0.269mg Safflower
Phenylalanine 0.806mg 0.577mg Safflower
Valine 1.025mg 0.748mg Safflower
Histidine 0.452mg 0.326mg Safflower
Cholesterol 0mg 17mg Safflower
Saturated Fat 3.682g 1.718g Cottage cheese
Monounsaturated Fat 4.848g 0.778g Safflower
Polyunsaturated fat 28.223g 0.123g Safflower

Which food is preferable for your diet?

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

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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
89%
Safflower
14%
Cottage cheese
Minerals Daily Need Coverage Score
178%
Safflower
23%
Cottage cheese

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 2.67g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 361mg)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 17mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Cottage cheese
Cottage cheese is lower in Saturated Fat (difference - 1.964g)
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. 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.