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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.

Infographic

Safflower vs Egg white 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 2.1% 14% 3% 7.7% 0.82% 6.4% 22% 1.4% 109%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 1% 101% 2% 11% 1.2% 11% 0% 3% 0.6%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.439mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
11% 88%
Protein: 10.9 g
Fats: 0.17 g
Carbs: 0.73 g
Water: 87.57 g
Other: 0.63 g
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.
Safflower Egg white
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Egg white 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?

ok
ok
is better in case of low diet
Safflower Egg white
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Safflower
10%
Egg white
Minerals Daily Need Coverage Score
178%
Safflower
17%
Egg white

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.71g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 163mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Egg white
Egg white is lower in Saturated fat (difference - 3.682g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Egg white - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172183/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.