Safflower vs. Crackers — In-Depth Nutrition Comparison
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Significant differences between safflower and crackers
- The amount of copper, vitamin B6, magnesium, vitamin B5, manganese, vitamin B1, phosphorus, zinc, and folate in safflower is higher than in crackers.
- Safflower covers your daily copper needs 183% more than crackers.
- Crackers have 20 times less magnesium than safflower. Safflower has 353mg of magnesium, while crackers have 18mg.
- Safflower contains less sodium.
Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Crackers, standard snack-type, regular.
Infographic
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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.
| Contains more MagnesiumMagnesium | +1861.1% |
| Contains more PotassiumPotassium | +482.2% |
| Contains more IronIron | +21.6% |
| Contains more CopperCopper | +1579.8% |
| Contains more ZincZinc | +930.6% |
| Contains more PhosphorusPhosphorus | +159.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +310.2% |
| Contains more CalciumCalcium | +53.8% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +179.6% |
| Contains more Vitamin B5Vitamin B5 | +866.4% |
| Contains more Vitamin B6Vitamin B6 | +1757.1% |
| Contains more FolateFolate | +73.9% |
| Contains more Vitamin B3Vitamin B3 | +90.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.747mg | 0.104mg | 183% |
| Polyunsaturated fat | 28.223g | 13.137g | 101% |
| Vitamin B6 | 1.17mg | 0.063mg | 85% |
| Magnesium | 353mg | 18mg | 80% |
| Vitamin B5 | 4.03mg | 0.417mg | 72% |
| Manganese | 2.014mg | 0.491mg | 66% |
| Vitamin B1 | 1.163mg | 0.416mg | 62% |
| Vitamin K | 69.3µg | 58% | |
| Phosphorus | 644mg | 248mg | 57% |
| Zinc | 5.05mg | 0.49mg | 41% |
| Sodium | 3mg | 726mg | 31% |
| Vitamin E | 3.03mg | 20% | |
| Starch | 49.69g | 20% | |
| Protein | 16.18g | 6.64g | 19% |
| Fats | 38.45g | 26.43g | 18% |
| Potassium | 687mg | 118mg | 17% |
| Folate | 160µg | 92µg | 17% |
| Vitamin B3 | 2.284mg | 4.352mg | 13% |
| Selenium | 6.7µg | 12% | |
| Iron | 4.9mg | 4.03mg | 11% |
| Fiber | 2.3g | 9% | |
| Saturated fat | 3.682g | 5.562g | 9% |
| Carbs | 34.29g | 61.3g | 9% |
| Monounsaturated fat | 4.848g | 6.553g | 4% |
| Calcium | 78mg | 120mg | 4% |
| Vitamin B2 | 0.415mg | 0.456mg | 3% |
| Choline | 9.6mg | 2% | |
| Calories | 517kcal | 510kcal | 0% |
| Net carbs | 34.29g | 59g | N/A |
| Sugar | 8.18g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 1.076g | N/A | |
| Tryptophan | 0.183mg | 0.084mg | 0% |
| Threonine | 0.586mg | 0.193mg | 0% |
| Isoleucine | 0.717mg | 0.246mg | 0% |
| Leucine | 1.154mg | 0.471mg | 0% |
| Lysine | 0.534mg | 0.103mg | 0% |
| Methionine | 0.284mg | 0.112mg | 0% |
| Phenylalanine | 0.806mg | 0.331mg | 0% |
| Valine | 1.025mg | 0.294mg | 0% |
| Histidine | 0.452mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +143.7% |
| Contains more FatsFats | +45.5% |
| Contains more WaterWater | +79% |
| Contains more OtherOther | +119.3% |
| Contains more CarbsCarbs | +78.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -33.8% |
| Contains more Poly. FatPolyunsaturated fat | +114.8% |
| Contains more Mono. FatMonounsaturated fat | +35.2% |
