Safflower vs. Egg white — In-Depth Nutrition Comparison
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A recap on the differences between safflower and egg whites
- Egg whites have less copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, vitamin B5, iron, zinc, and folate.
- Safflower covers your daily copper needs 192% more than egg whites.
- Egg whites contain 291 times less vitamin B1 than safflower. Safflower contains 1.163mg of vitamin B1, while egg whites contain 0.004mg.
Food varieties used in this article are Seeds, safflower seed kernels, dried and Egg, white, raw, fresh.
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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 | +3109.1% |
| Contains more CalciumCalcium | +1014.3% |
| Contains more PotassiumPotassium | +321.5% |
| Contains more IronIron | +6025% |
| Contains more CopperCopper | +7495.7% |
| Contains more ZincZinc | +16733.3% |
| Contains more PhosphorusPhosphorus | +4193.3% |
| Contains less SodiumSodium | -98.2% |
| Contains more ManganeseManganese | +18209.1% |
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 | +28975% |
| Contains more Vitamin B3Vitamin B3 | +2075.2% |
| Contains more Vitamin B5Vitamin B5 | +2021.1% |
| Contains more Vitamin B6Vitamin B6 | +23300% |
| Contains more FolateFolate | +3900% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.747mg | 0.023mg | 192% |
| Polyunsaturated fat | 28.223g | 0g | 188% |
| Vitamin B1 | 1.163mg | 0.004mg | 97% |
| Vitamin B6 | 1.17mg | 0.005mg | 90% |
| Phosphorus | 644mg | 15mg | 90% |
| Manganese | 2.014mg | 0.011mg | 87% |
| Magnesium | 353mg | 11mg | 81% |
| Vitamin B5 | 4.03mg | 0.19mg | 77% |
| Iron | 4.9mg | 0.08mg | 60% |
| Fats | 38.45g | 0.17g | 59% |
| Zinc | 5.05mg | 0.03mg | 46% |
| Folate | 160µg | 4µg | 39% |
| Selenium | 20µg | 36% | |
| Calories | 517kcal | 52kcal | 23% |
| Saturated fat | 3.682g | 0g | 17% |
| Potassium | 687mg | 163mg | 15% |
| Vitamin B3 | 2.284mg | 0.105mg | 14% |
| Monounsaturated fat | 4.848g | 0g | 12% |
| Protein | 16.18g | 10.9g | 11% |
| Carbs | 34.29g | 0.73g | 11% |
| Sodium | 3mg | 166mg | 7% |
| Calcium | 78mg | 7mg | 7% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B2 | 0.415mg | 0.439mg | 2% |
| Net carbs | 34.29g | 0.73g | N/A |
| Sugar | 0.71g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Choline | 1.1mg | 0% | |
| Tryptophan | 0.183mg | 0.125mg | 0% |
| Threonine | 0.586mg | 0.449mg | 0% |
| Isoleucine | 0.717mg | 0.661mg | 0% |
| Leucine | 1.154mg | 1.016mg | 0% |
| Lysine | 0.534mg | 0.806mg | 0% |
| Methionine | 0.284mg | 0.399mg | 0% |
| Phenylalanine | 0.806mg | 0.686mg | 0% |
| Valine | 1.025mg | 0.809mg | 0% |
| Histidine | 0.452mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.4% |
| Contains more FatsFats | +22517.6% |
| Contains more CarbsCarbs | +4597.3% |
| Contains more OtherOther | +766.7% |
| Contains more WaterWater | +1458.2% |
