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  6. Safflower vs. Mozzarella

Safflower vs. Mozzarella — In-Depth Nutrition Comparison

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How are safflower and mozzarella different?

  • Safflower is richer in copper, vitamin B1, vitamin B6, magnesium, iron, and folate, while mozzarella is higher in calcium and vitamin B12.
  • Safflower covers your daily need for copper, 191% more than mozzarella.
  • Safflower contains 58 times more vitamin B1 than mozzarella. Safflower contains 1.163mg of vitamin B1, while mozzarella contains 0.02mg.
  • Safflower is lower in saturated fat.

Seeds, safflower seed kernels, dried and Cheese, mozzarella, low sodium types were used in this article.

Infographic

Safflower vs Mozzarella 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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more MagnesiumMagnesium +1257.7%
Contains more PotassiumPotassium +623.2%
Contains more IronIron +1860%
Contains more CopperCopper +6370.4%
Contains more ZincZinc +61.3%
Contains more PhosphorusPhosphorus +22.9%
Contains less SodiumSodium -81.3%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +837.2%

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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin B1Vitamin B1 +5715%
Contains more Vitamin B2Vitamin B2 +22.1%
Contains more Vitamin B3Vitamin B3 +1803.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1362.5%
Contains more FolateFolate +1677.8%
Contains more Vitamin AVitamin A +4466.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Safflower Mozzarella DV% diff.
Copper 1.747mg 0.027mg 191%
Polyunsaturated fat 28.223g 0.509g 185%
Vitamin B1 1.163mg 0.02mg 95%
Manganese 2.014mg 88%
Vitamin B6 1.17mg 0.08mg 84%
Vitamin B5 4.03mg 81%
Magnesium 353mg 26mg 78%
Calcium 78mg 731mg 65%
Iron 4.9mg 0.25mg 58%
Vitamin B12 0µg 0.92µg 38%
Folate 160µg 9µg 38%
Saturated fat 3.682g 10.867g 33%
Fats 38.45g 17.1g 33%
Selenium 15.7µg 29%
Protein 16.18g 27.5g 23%
Cholesterol 0mg 54mg 18%
Potassium 687mg 95mg 17%
Zinc 5.05mg 3.13mg 17%
Phosphorus 644mg 524mg 17%
Vitamin A 3µg 137µg 15%
Vitamin B3 2.284mg 0.12mg 14%
Calories 517kcal 280kcal 12%
Carbs 34.29g 3.1g 10%
Vitamin B2 0.415mg 0.34mg 6%
Choline 18.4mg 3%
Vitamin D 0µg 0.3µg 2%
Vitamin K 1.8µg 2%
Vitamin D 0IU 13IU 2%
Vitamin E 0.15mg 1%
Sodium 3mg 16mg 1%
Net carbs 34.29g 3.1g N/A
Sugar 1.23g N/A
Monounsaturated fat 4.848g 4.844g 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more FatsFats +124.9%
Contains more CarbsCarbs +1006.1%
Contains more OtherOther +127.5%
Contains more ProteinProtein +70%
Contains more WaterWater +787.9%

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% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -66.1%
Contains more Poly. FatPolyunsaturated fat +5444.8%
~equal in Monounsaturated fat ~4.844g

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.