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  6. Safflower vs. Chickpea raw

Safflower vs. Chickpea raw — In-Depth Nutrition Comparison

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What are the differences between safflower and chickpea raw?

  • Safflower is higher in copper, magnesium, vitamin B1, phosphorus, vitamin B6, vitamin B5, zinc, and vitamin B2, yet chickpea raw is higher in manganese and folate.
  • Chickpea raw's daily need coverage for manganese is 839% more.
  • Safflower has 4 times more magnesium than chickpea raw. While safflower has 353mg of magnesium, chickpea raw has only 79mg.

We used Seeds, safflower seed kernels, dried and Chickpeas (garbanzo beans, bengal gram), mature seeds, raw types in this article.

Infographic

Safflower vs Chickpea raw 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 56% 17% 63% 162% 219% 75% 108% 3.1% 2779% 0%
Contains more MagnesiumMagnesium +346.8%
Contains more CalciumCalcium +36.8%
Contains more IronIron +13.7%
Contains more CopperCopper +166.3%
Contains more ZincZinc +83%
Contains more PhosphorusPhosphorus +155.6%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +957.9%
~equal in Potassium ~718mg
~equal in Selenium ~0µg

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 13% 1% 16% 0% 119% 49% 29% 95% 123% 0% 23% 418% 54%
Contains more Vitamin B1Vitamin B1 +143.8%
Contains more Vitamin B2Vitamin B2 +95.8%
Contains more Vitamin B3Vitamin B3 +48.2%
Contains more Vitamin B5Vitamin B5 +153.8%
Contains more Vitamin B6Vitamin B6 +118.7%
Contains more Vitamin CVitamin C +∞%
Contains more FolateFolate +248.1%
~equal in Vitamin A ~3µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Chickpea raw DV% diff.
Manganese 2.014mg 21.306mg 839%
Polyunsaturated fat 28.223g 2.731g 170%
Copper 1.747mg 0.656mg 121%
Folate 160µg 557µg 99%
Magnesium 353mg 79mg 65%
Vitamin B1 1.163mg 0.477mg 57%
Phosphorus 644mg 252mg 56%
Fats 38.45g 6.04g 50%
Fiber 12.2g 49%
Vitamin B6 1.17mg 0.535mg 49%
Vitamin B5 4.03mg 1.588mg 49%
Zinc 5.05mg 2.76mg 21%
Choline 99.3mg 18%
Vitamin B2 0.415mg 0.212mg 16%
Saturated fat 3.682g 0.603g 14%
Carbs 34.29g 62.95g 10%
Monounsaturated fat 4.848g 1.377g 9%
Protein 16.18g 20.47g 9%
Vitamin K 9µg 8%
Calories 517kcal 378kcal 7%
Iron 4.9mg 4.31mg 7%
Vitamin E 0.82mg 5%
Vitamin B3 2.284mg 1.541mg 5%
Vitamin C 0mg 4mg 4%
Calcium 78mg 57mg 2%
Sodium 3mg 24mg 1%
Potassium 687mg 718mg 1%
Net carbs 34.29g 50.75g N/A
Sugar 10.7g N/A
Vitamin A 3µg 3µg 0%
Tryptophan 0.183mg 0.2mg 0%
Threonine 0.586mg 0.766mg 0%
Isoleucine 0.717mg 0.882mg 0%
Leucine 1.154mg 1.465mg 0%
Lysine 0.534mg 1.377mg 0%
Methionine 0.284mg 0.27mg 0%
Phenylalanine 0.806mg 1.103mg 0%
Valine 1.025mg 0.865mg 0%
Histidine 0.452mg 0.566mg 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
20% 6% 63% 8% 3%
Protein: 20.47 g
Fats: 6.04 g
Carbs: 62.95 g
Water: 7.68 g
Other: 2.86 g
Contains more FatsFats +536.6%
Contains more OtherOther +90.9%
Contains more ProteinProtein +26.5%
Contains more CarbsCarbs +83.6%
Contains more WaterWater +36.7%

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
13% 29% 58%
Saturated fat: Sat. Fat 0.603 g
Monounsaturated fat: Mono. Fat 1.377 g
Polyunsaturated fat: Poly. Fat 2.731 g
Contains more Mono. FatMonounsaturated fat +252.1%
Contains more Poly. FatPolyunsaturated fat +933.4%
Contains less Sat. FatSaturated fat -83.6%

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. Chickpea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173756/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.