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Safflower vs. Macaroon — In-Depth Nutrition Comparison

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Significant differences between safflower and macaroon

  • The amount of copper, vitamin B1, vitamin B6, phosphorus, magnesium, iron, zinc, folate, and vitamin B2 in safflower is higher than in macaroon.
  • Safflower covers your daily copper needs 164% more than macaroon.
  • Macaroon has 58 times less vitamin B1 than safflower. Safflower has 1.163mg of vitamin B1, while macaroon has 0.02mg.
  • Safflower contains less saturated fat.

Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Cookies, coconut macaroon.

Infographic

Safflower vs Macaroon 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 21% 1.5% 11% 31% 90% 20% 29% 31% 0% 37%
Contains more MagnesiumMagnesium +1117.2%
Contains more CalciumCalcium +1460%
Contains more PotassiumPotassium +458.5%
Contains more IronIron +497.6%
Contains more CopperCopper +549.4%
Contains more ZincZinc +591.8%
Contains more PhosphorusPhosphorus +847.1%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +∞%

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% 3.8% 0% 5% 14% 4.1% 0% 22% 0% 2.8% 2.3% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +5715%
Contains more Vitamin B2Vitamin B2 +591.7%
Contains more Vitamin B3Vitamin B3 +938.2%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1118.8%
Contains more FolateFolate +5233.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 23% 61% 12% 2%
Protein: 3.02 g
Fats: 22.55 g
Carbs: 61.22 g
Water: 11.5 g
Other: 1.71 g
Contains more ProteinProtein +435.8%
Contains more FatsFats +70.5%
Contains more OtherOther +219.3%
Contains more CarbsCarbs +78.5%
Contains more WaterWater +104.6%

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
89% 7% 4%
Saturated fat: Sat. Fat 20.099 g
Monounsaturated fat: Mono. Fat 1.61 g
Polyunsaturated fat: Poly. Fat 0.81 g
Contains less Sat. FatSaturated fat -81.7%
Contains more Mono. FatMonounsaturated fat +201.1%
Contains more Poly. FatPolyunsaturated fat +3384.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Macaroon
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Safflower Macaroon DV% diff.
Polyunsaturated fat 28.223g 0.81g 183%
Copper 1.747mg 0.269mg 164%
Vitamin B1 1.163mg 0.02mg 95%
Manganese 2.014mg 88%
Vitamin B6 1.17mg 0.096mg 83%
Phosphorus 644mg 68mg 82%
Vitamin B5 4.03mg 81%
Magnesium 353mg 29mg 77%
Saturated fat 3.682g 20.099g 75%
Iron 4.9mg 0.82mg 51%
Zinc 5.05mg 0.73mg 39%
Folate 160µg 3µg 39%
Vitamin B2 0.415mg 0.06mg 27%
Protein 16.18g 3.02g 26%
Fats 38.45g 22.55g 24%
Fiber 5.1g 20%
Potassium 687mg 123mg 17%
Vitamin B3 2.284mg 0.22mg 13%
Selenium 6.8µg 12%
Sodium 3mg 241mg 10%
Carbs 34.29g 61.22g 9%
Monounsaturated fat 4.848g 1.61g 8%
Calcium 78mg 5mg 7%
Calories 517kcal 460kcal 3%
Choline 9.1mg 2%
Vitamin K 1.1µg 1%
Vitamin E 0.19mg 1%
Net carbs 34.29g 56.12g N/A
Sugar 45.16g N/A
Vitamin A 3µg 0µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Macaroon
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
82%
Safflower
5%
Macaroon
Minerals Daily Need Coverage Score
178%
Safflower
27%
Macaroon

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 45.16g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 238mg)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 16.417g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is cheaper?
Macaroon
Macaroon is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Macaroon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171847/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.