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  6. Safflower vs. Cheese sandwich

Safflower vs. Cheese sandwich — In-Depth Nutrition Comparison

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The main differences between safflower and cheese sandwich

  • Cheese sandwich contains less copper, magnesium, vitamin B6, vitamin B5, vitamin B1, manganese, zinc, phosphorus, and iron than safflower.
  • Daily need coverage for copper for safflower is 176% higher.
  • Cheese sandwich has 7 times less magnesium than safflower. Safflower has 353mg of magnesium, while cheese sandwich has 54mg.
  • Safflower is lower in sodium.

Food types used in this article are Seeds, safflower seed kernels, dried and Crackers, wheat, sandwich, with cheese filling.

Infographic

Safflower vs Cheese sandwich 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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +553.7%
Contains more PotassiumPotassium +124.5%
Contains more IronIron +87%
Contains more CopperCopper +991.9%
Contains more ZincZinc +480.5%
Contains more PhosphorusPhosphorus +68.6%
Contains less SodiumSodium -99.6%
Contains more ManganeseManganese +86%
Contains more CalciumCalcium +161.5%

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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin B1Vitamin B1 +224.9%
Contains more Vitamin B5Vitamin B5 +547.9%
Contains more Vitamin B6Vitamin B6 +348.3%
Contains more FolateFolate +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin B3Vitamin B3 +39.4%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.427mg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Cheese sandwich DV% diff.
Copper 1.747mg 0.16mg 176%
Polyunsaturated fat 28.223g 9.166g 127%
Magnesium 353mg 54mg 71%
Vitamin B6 1.17mg 0.261mg 70%
Vitamin B5 4.03mg 0.622mg 68%
Vitamin B1 1.163mg 0.358mg 67%
Selenium 24.3µg 44%
Manganese 2.014mg 1.083mg 40%
Zinc 5.05mg 0.87mg 38%
Phosphorus 644mg 382mg 37%
Sodium 3mg 839mg 36%
Iron 4.9mg 2.62mg 29%
Folate 160µg 64µg 24%
Fats 38.45g 25g 21%
Monounsaturated fat 4.848g 10.351g 14%
Protein 16.18g 9.8g 13%
Calcium 78mg 204mg 13%
Fiber 3.1g 12%
Potassium 687mg 306mg 11%
Carbs 34.29g 58.2g 8%
Vitamin B3 2.284mg 3.185mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin A 3µg 21µg 2%
Vitamin C 0mg 1.5mg 2%
Saturated fat 3.682g 4.129g 2%
Cholesterol 0mg 7mg 2%
Calories 517kcal 497kcal 1%
Vitamin B2 0.415mg 0.427mg 1%
Net carbs 34.29g 55.1g N/A
Tryptophan 0.183mg 0.13mg 0%
Threonine 0.586mg 0.298mg 0%
Isoleucine 0.717mg 0.383mg 0%
Leucine 1.154mg 0.698mg 0%
Lysine 0.534mg 0.344mg 0%
Methionine 0.284mg 0.167mg 0%
Phenylalanine 0.806mg 0.472mg 0%
Valine 1.025mg 0.438mg 0%
Histidine 0.452mg 0.219mg 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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more ProteinProtein +65.1%
Contains more FatsFats +53.8%
Contains more WaterWater +75.6%
Contains more OtherOther +43.7%
Contains more CarbsCarbs +69.7%

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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -10.8%
Contains more Poly. FatPolyunsaturated fat +207.9%
Contains more Mono. FatMonounsaturated fat +113.5%

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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. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.