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  6. Safflower vs. Cocoa bean

Safflower vs. Cocoa bean — In-Depth Nutrition Comparison

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What are the differences between safflower and cocoa bean?

  • Safflower is higher in vitamin B1, vitamin B6, vitamin B5, and folate, yet cocoa bean is higher in copper, iron, manganese, potassium, and magnesium.
  • Cocoa bean's daily need coverage for copper is 207% more.
  • Safflower has 16 times more vitamin B5 than cocoa bean. While safflower has 4.03mg of vitamin B5, cocoa bean has only 0.254mg.
  • The amount of saturated fat in safflower is lower.

We used Seeds, safflower seed kernels, dried and Cocoa, dry powder, unsweetened, processed with alkali types in this article.

Infographic

Safflower vs Cocoa bean 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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains less SodiumSodium -84.2%
Contains more MagnesiumMagnesium +34.8%
Contains more CalciumCalcium +42.3%
Contains more PotassiumPotassium +265.2%
Contains more IronIron +216.7%
Contains more CopperCopper +106.5%
Contains more ZincZinc +26.1%
Contains more PhosphorusPhosphorus +13%
Contains more ManganeseManganese +85.6%

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% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +957.3%
Contains more Vitamin B5Vitamin B5 +1486.6%
Contains more Vitamin B6Vitamin B6 +891.5%
Contains more FolateFolate +400%
Contains more Vitamin B2Vitamin B2 +10.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Cocoa bean DV% diff.
Copper 1.747mg 3.607mg 207%
Polyunsaturated fat 28.223g 0.42g 185%
Iron 4.9mg 15.52mg 133%
Fiber 29.8g 119%
Vitamin B1 1.163mg 0.11mg 88%
Vitamin B6 1.17mg 0.118mg 81%
Vitamin B5 4.03mg 0.254mg 76%
Manganese 2.014mg 3.737mg 75%
Potassium 687mg 2509mg 54%
Fats 38.45g 13.1g 39%
Folate 160µg 32µg 32%
Magnesium 353mg 476mg 29%
Selenium 13.2µg 24%
Caffeine 78mg 20%
Saturated fat 3.682g 7.76g 19%
Calories 517kcal 220kcal 15%
Zinc 5.05mg 6.37mg 12%
Phosphorus 644mg 728mg 12%
Carbs 34.29g 58.3g 8%
Protein 16.18g 18.1g 4%
Vitamin B2 0.415mg 0.46mg 3%
Calcium 78mg 111mg 3%
Vitamin K 2.4µg 2%
Choline 11.4mg 2%
Vitamin E 0.1mg 1%
Vitamin B3 2.284mg 2.4mg 1%
Sodium 3mg 19mg 1%
Monounsaturated fat 4.848g 4.39g 1%
Net carbs 34.29g 28.5g N/A
Sugar 1.76g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.271mg 0%
Threonine 0.586mg 0.716mg 0%
Isoleucine 0.717mg 0.701mg 0%
Leucine 1.154mg 1.097mg 0%
Lysine 0.534mg 0.907mg 0%
Methionine 0.284mg 0.187mg 0%
Phenylalanine 0.806mg 0.869mg 0%
Valine 1.025mg 1.086mg 0%
Histidine 0.452mg 0.312mg 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
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more FatsFats +193.5%
Contains more WaterWater +108.1%
Contains more ProteinProtein +11.9%
Contains more CarbsCarbs +70%
Contains more OtherOther +42.9%

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
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -52.6%
Contains more Poly. FatPolyunsaturated fat +6619.8%
~equal in Monounsaturated fat ~4.39g

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.