Safflower vs. Garden cress — In-Depth Nutrition Comparison
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The main differences between safflower and garden cress
- Safflower has more copper, vitamin B1, phosphorus, vitamin B5, magnesium, vitamin B6, manganese, and iron; however, garden cress has more vitamin A and vitamin C.
- Daily need coverage for copper for safflower is 175% higher.
- Garden cress has 17 times less vitamin B5 than safflower. Safflower has 4.03mg of vitamin B5, while garden cress has 0.242mg.
Food types used in this article are Seeds, safflower seed kernels, dried and Cress, garden, raw.
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 | +828.9% |
| Contains more PotassiumPotassium | +13.4% |
| Contains more IronIron | +276.9% |
| Contains more CopperCopper | +927.6% |
| Contains more ZincZinc | +2095.7% |
| Contains more PhosphorusPhosphorus | +747.4% |
| Contains less SodiumSodium | -78.6% |
| Contains more ManganeseManganese | +264.2% |
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 B1Vitamin B1 | +1353.8% |
| Contains more Vitamin B2Vitamin B2 | +59.6% |
| Contains more Vitamin B3Vitamin B3 | +128.4% |
| Contains more Vitamin B5Vitamin B5 | +1565.3% |
| Contains more Vitamin B6Vitamin B6 | +373.7% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +11433.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 541.9µg | 452% | |
| Polyunsaturated fat | 28.223g | 0.228g | 187% |
| Copper | 1.747mg | 0.17mg | 175% |
| Vitamin B1 | 1.163mg | 0.08mg | 90% |
| Phosphorus | 644mg | 76mg | 81% |
| Vitamin C | 0mg | 69mg | 77% |
| Vitamin B5 | 4.03mg | 0.242mg | 76% |
| Magnesium | 353mg | 38mg | 75% |
| Vitamin B6 | 1.17mg | 0.247mg | 71% |
| Manganese | 2.014mg | 0.553mg | 64% |
| Fats | 38.45g | 0.7g | 58% |
| Iron | 4.9mg | 1.3mg | 45% |
| Zinc | 5.05mg | 0.23mg | 44% |
| Vitamin A | 3µg | 346µg | 38% |
| Protein | 16.18g | 2.6g | 27% |
| Calories | 517kcal | 32kcal | 24% |
| Folate | 160µg | 80µg | 20% |
| Saturated fat | 3.682g | 0.023g | 17% |
| Vitamin B2 | 0.415mg | 0.26mg | 12% |
| Monounsaturated fat | 4.848g | 0.239g | 12% |
| Carbs | 34.29g | 5.5g | 10% |
| Vitamin B3 | 2.284mg | 1mg | 8% |
| Vitamin E | 0.7mg | 5% | |
| Fiber | 1.1g | 4% | |
| Choline | 19.5mg | 4% | |
| Selenium | 0.9µg | 2% | |
| Potassium | 687mg | 606mg | 2% |
| Net carbs | 34.29g | 4.4g | N/A |
| Calcium | 78mg | 81mg | 0% |
| Sugar | 4.4g | N/A | |
| Sodium | 3mg | 14mg | 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
2.6 g
Fats:
0.7 g
Carbs:
5.5 g
Water:
89.4 g
Other:
1.8 g
| Contains more ProteinProtein | +522.3% |
| Contains more FatsFats | +5392.9% |
| Contains more CarbsCarbs | +523.5% |
| Contains more OtherOther | +203.3% |
| Contains more WaterWater | +1490.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
Saturated fat:
Sat. Fat
0.023 g
Monounsaturated fat:
Mono. Fat
0.239 g
Polyunsaturated fat:
Poly. Fat
0.228 g
| Contains more Mono. FatMonounsaturated fat | +1928.5% |
| Contains more Poly. FatPolyunsaturated fat | +12278.5% |
| Contains less Sat. FatSaturated fat | -99.4% |
