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  6. Safflower vs. Plantain raw

Safflower vs. Plantain raw — In-Depth Nutrition Comparison

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How are safflower and plantain raw different?

  • Safflower is higher than plantain raw in copper, vitamin B1, phosphorus, vitamin B5, magnesium, vitamin B6, iron, zinc, folate, and vitamin B2.
  • Safflower covers your daily need for copper, 185% more than plantain raw.
  • Safflower contains 36 times more zinc than plantain raw. Safflower contains 5.05mg of zinc, while plantain raw contains 0.14mg.

Seeds, safflower seed kernels, dried and Plantains, raw types were used in this article.

Infographic

Safflower vs Plantain 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more MagnesiumMagnesium +854.1%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +716.7%
Contains more CopperCopper +2056.8%
Contains more ZincZinc +3507.1%
Contains more PhosphorusPhosphorus +1794.1%
Contains less SodiumSodium -25%
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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin B1Vitamin B1 +2136.5%
Contains more Vitamin B2Vitamin B2 +668.5%
Contains more Vitamin B3Vitamin B3 +232.9%
Contains more Vitamin B5Vitamin B5 +1450%
Contains more Vitamin B6Vitamin B6 +291.3%
Contains more FolateFolate +627.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Plantain raw DV% diff.
Polyunsaturated fat 28.223g 0.069g 188%
Copper 1.747mg 0.081mg 185%
Vitamin B1 1.163mg 0.052mg 93%
Manganese 2.014mg 88%
Phosphorus 644mg 34mg 87%
Magnesium 353mg 37mg 75%
Vitamin B5 4.03mg 0.26mg 75%
Vitamin B6 1.17mg 0.299mg 67%
Fats 38.45g 0.37g 59%
Iron 4.9mg 0.6mg 54%
Zinc 5.05mg 0.14mg 45%
Folate 160µg 22µg 35%
Protein 16.18g 1.3g 30%
Vitamin B2 0.415mg 0.054mg 28%
Calories 517kcal 122kcal 20%
Vitamin C 0mg 18.4mg 20%
Saturated fat 3.682g 0.143g 16%
Monounsaturated fat 4.848g 0.032g 12%
Vitamin B3 2.284mg 0.686mg 10%
Fiber 2.3g 9%
Calcium 78mg 3mg 8%
Potassium 687mg 499mg 6%
Vitamin A 3µg 56µg 6%
Selenium 1.5µg 3%
Choline 13.5mg 2%
Vitamin E 0.14mg 1%
Carbs 34.29g 31.89g 1%
Vitamin K 0.7µg 1%
Net carbs 34.29g 29.59g N/A
Sugar 15g N/A
Sodium 3mg 4mg 0%
Tryptophan 0.183mg 0.015mg 0%
Threonine 0.586mg 0.034mg 0%
Isoleucine 0.717mg 0.036mg 0%
Leucine 1.154mg 0.059mg 0%
Lysine 0.534mg 0.06mg 0%
Methionine 0.284mg 0.017mg 0%
Phenylalanine 0.806mg 0.044mg 0%
Valine 1.025mg 0.046mg 0%
Histidine 0.452mg 0.064mg 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% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +1144.6%
Contains more FatsFats +10291.9%
Contains more OtherOther +370.7%
Contains more WaterWater +1061.6%
~equal in Carbs ~31.89g

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains more Mono. FatMonounsaturated fat +15050%
Contains more Poly. FatPolyunsaturated fat +40802.9%
Contains less Sat. FatSaturated fat -96.1%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.