Safflower vs. Crouton — In-Depth Nutrition Comparison
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Summary of differences between Safflower and Crouton
- Safflower has more Copper, Vitamin B6, Magnesium, Phosphorus, Vitamin B5, Manganese, Vitamin B1, and Zinc, while Crouton has more Vitamin B3.
- Safflower covers your daily need of Copper 176% more than Crouton.
- Safflower contains 45 times more Vitamin B6 than Crouton. While Safflower contains 1.17mg of Vitamin B6, Crouton contains only 0.026mg.
- The amount of Sodium in Safflower is lower.
These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Croutons, plain.
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
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Iron
+20.1%
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Magnesium
+1038.7%
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Phosphorus
+460%
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Potassium
+454%
Contains
less
Sodium
-99.6%
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Zinc
+467.4%
Contains
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Copper
+971.8%
Contains
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Manganese
+302.8%
Equal in Calcium - 76
Contains
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Iron
+20.1%
Contains
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Magnesium
+1038.7%
Contains
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Phosphorus
+460%
Contains
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Potassium
+454%
Contains
less
Sodium
-99.6%
Contains
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Zinc
+467.4%
Contains
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Copper
+971.8%
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Manganese
+302.8%
Equal in Calcium - 76
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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+86.7%
Contains
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Vitamin B2
+52.6%
Contains
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Vitamin B5
+839.4%
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Vitamin B6
+4400%
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Folate
+21.2%
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Vitamin B3
+138.1%
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Vitamin A
+∞%
Contains
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Vitamin B1
+86.7%
Contains
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Vitamin B2
+52.6%
Contains
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Vitamin B5
+839.4%
Contains
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Vitamin B6
+4400%
Contains
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Folate
+21.2%
Contains
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Vitamin B3
+138.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+36%
Contains
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Fats
+482.6%
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Other
+118.4%
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Carbs
+114.3%
Equal in Water - 5.5
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Protein
+36%
Contains
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Fats
+482.6%
Contains
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Other
+118.4%
Contains
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Carbs
+114.3%
Equal in Water - 5.5
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+58.5%
Contains
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Polyunsaturated fat
+2117%
Contains
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Saturated Fat
-59%
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Monounsaturated Fat
+58.5%
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Polyunsaturated fat
+2117%
Contains
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Saturated Fat
-59%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 34.29g | 68.4g |
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| Protein | 16.18g | 11.9g |
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| Fats | 38.45g | 6.6g |
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| Carbs | 34.29g | 73.5g |
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| Calories | 517kcal | 407kcal |
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| Fiber | 5.1g |
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| Calcium | 78mg | 76mg |
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| Iron | 4.9mg | 4.08mg |
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| Magnesium | 353mg | 31mg |
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| Phosphorus | 644mg | 115mg |
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| Potassium | 687mg | 124mg |
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| Sodium | 3mg | 698mg |
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| Zinc | 5.05mg | 0.89mg |
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| Copper | 1.747mg | 0.163mg |
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| Manganese | 2.014mg | 0.5mg |
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| Selenium | 37.5µg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin B1 | 1.163mg | 0.623mg |
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| Vitamin B2 | 0.415mg | 0.272mg |
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| Vitamin B3 | 2.284mg | 5.439mg |
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| Vitamin B5 | 4.03mg | 0.429mg |
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| Vitamin B6 | 1.17mg | 0.026mg |
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| Folate | 160µg | 132µg |
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| Tryptophan | 0.183mg | 0.14mg |
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| Threonine | 0.586mg | 0.337mg |
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| Isoleucine | 0.717mg | 0.456mg |
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| Leucine | 1.154mg | 0.832mg |
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| Lysine | 0.534mg | 0.278mg |
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| Methionine | 0.284mg | 0.211mg |
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| Phenylalanine | 0.806mg | 0.586mg |
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| Valine | 1.025mg | 0.514mg |
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| Histidine | 0.452mg | 0.255mg |
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| Saturated Fat | 3.682g | 1.51g |
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| Monounsaturated Fat | 4.848g | 3.059g |
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| Polyunsaturated fat | 28.223g | 1.273g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
89%
38%
Minerals Daily Need Coverage Score
178%
70%
Comparison summary
Which food contains less Sodium?
Safflower contains less Sodium (difference - 695mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 72)
Which food is cheaper?
Safflower is cheaper (difference - $0.7)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food is lower in Saturated Fat?
Crouton is lower in Saturated Fat (difference - 2.172g)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)