Safflower vs. Egg white — In-Depth Nutrition Comparison
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A recap on 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 | +∞% |
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% |
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 Sugar |
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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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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
82%
10%
Minerals Daily Need Coverage Score
178%
17%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 163mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower is cheaper (difference - $0.2)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white is lower in Saturated fat (difference - 3.682g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.