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  6. Safflower vs. Romano cheese

Safflower vs. Romano cheese — In-Depth Nutrition Comparison

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How are safflower and romano cheese different?

  • Safflower is higher in copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, and iron; however, romano cheese is richer in calcium.
  • Daily need coverage for copper for safflower is 191% higher.
  • Safflower contains 101 times more manganese than romano cheese. While safflower contains 2.014mg of manganese, romano cheese contains only 0.02mg.
  • Safflower has less saturated fat.

Seeds, safflower seed kernels, dried and Cheese, romano are the varieties used in this article.

Infographic

Safflower vs Romano 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 29% 319% 7.6% 29% 10% 70% 326% 187% 2.6% 79%
Contains more MagnesiumMagnesium +761%
Contains more PotassiumPotassium +698.8%
Contains more IronIron +536.4%
Contains more CopperCopper +5723.3%
Contains more ZincZinc +95.7%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +9970%
Contains more CalciumCalcium +1264.1%
Contains more PhosphorusPhosphorus +18%

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% 32% 4.6% 7.5% 9.3% 85% 1.4% 25% 20% 140% 5.5% 5.3% 8.4%
Contains more Vitamin B1Vitamin B1 +3043.2%
Contains more Vitamin B2Vitamin B2 +12.2%
Contains more Vitamin B3Vitamin B3 +2866.2%
Contains more Vitamin B5Vitamin B5 +850.5%
Contains more Vitamin B6Vitamin B6 +1276.5%
Contains more FolateFolate +2185.7%
Contains more Vitamin AVitamin A +3100%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Safflower Romano cheese DV% diff.
Copper 1.747mg 0.03mg 191%
Polyunsaturated fat 28.223g 0.593g 184%
Calcium 78mg 1064mg 99%
Vitamin B1 1.163mg 0.037mg 94%
Manganese 2.014mg 0.02mg 87%
Vitamin B6 1.17mg 0.085mg 83%
Magnesium 353mg 41mg 74%
Vitamin B5 4.03mg 0.424mg 72%
Sodium 3mg 1433mg 62%
Saturated fat 3.682g 17.115g 61%
Iron 4.9mg 0.77mg 52%
Vitamin B12 0µg 1.12µg 47%
Folate 160µg 7µg 38%
Cholesterol 0mg 104mg 35%
Protein 16.18g 31.8g 31%
Selenium 14.5µg 26%
Zinc 5.05mg 2.58mg 22%
Fats 38.45g 26.94g 18%
Potassium 687mg 86mg 18%
Phosphorus 644mg 760mg 17%
Vitamin B3 2.284mg 0.077mg 14%
Vitamin A 3µg 96µg 10%
Carbs 34.29g 3.63g 10%
Monounsaturated fat 4.848g 7.838g 7%
Calories 517kcal 387kcal 7%
Vitamin B2 0.415mg 0.37mg 3%
Vitamin D 0µg 0.5µg 3%
Choline 15.4mg 3%
Vitamin D 0IU 20IU 3%
Vitamin K 2.2µg 2%
Vitamin E 0.23mg 2%
Net carbs 34.29g 3.63g N/A
Sugar 0.73g N/A
Tryptophan 0.183mg 0.429mg 0%
Threonine 0.586mg 1.171mg 0%
Isoleucine 0.717mg 1.685mg 0%
Leucine 1.154mg 3.071mg 0%
Lysine 0.534mg 2.941mg 0%
Methionine 0.284mg 0.852mg 0%
Phenylalanine 0.806mg 1.71mg 0%
Valine 1.025mg 2.183mg 0%
Histidine 0.452mg 1.231mg 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
32% 27% 4% 31% 7%
Protein: 31.8 g
Fats: 26.94 g
Carbs: 3.63 g
Water: 30.91 g
Other: 6.72 g
Contains more FatsFats +42.7%
Contains more CarbsCarbs +844.6%
Contains more ProteinProtein +96.5%
Contains more WaterWater +450%
Contains more OtherOther +23.1%

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% 31% 2%
Saturated fat: Sat. Fat 17.115 g
Monounsaturated fat: Mono. Fat 7.838 g
Polyunsaturated fat: Poly. Fat 0.593 g
Contains less Sat. FatSaturated fat -78.5%
Contains more Poly. FatPolyunsaturated fat +4659.4%
Contains more Mono. FatMonounsaturated fat +61.7%

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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. Romano cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171249/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.