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Safflower vs. Falafel — In-Depth Nutrition Comparison

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How are safflower and falafel different?

  • Safflower has more copper, vitamin B1, vitamin B6, vitamin B5, phosphorus, magnesium, manganese, zinc, vitamin B2, and iron than falafel.
  • Daily need coverage for copper for safflower is 165% higher.
  • Safflower contains 14 times more vitamin B5 than falafel. While safflower contains 4.03mg of vitamin B5, falafel contains only 0.292mg.

Seeds, safflower seed kernels, dried and Falafel, home-prepared are the varieties used in this article.

Infographic

Safflower vs Falafel 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 59% 16% 52% 128% 86% 41% 82% 38% 90% 5.5%
Contains more MagnesiumMagnesium +330.5%
Contains more CalciumCalcium +44.4%
Contains more PotassiumPotassium +17.4%
Contains more IronIron +43.3%
Contains more CopperCopper +577.1%
Contains more ZincZinc +236.7%
Contains more PhosphorusPhosphorus +235.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +191.5%

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 5.3% 0.33% 0% 0% 37% 38% 20% 18% 29% 0% 0% 70% 0%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +696.6%
Contains more Vitamin B2Vitamin B2 +150%
Contains more Vitamin B3Vitamin B3 +118.8%
Contains more Vitamin B5Vitamin B5 +1280.1%
Contains more Vitamin B6Vitamin B6 +836%
Contains more FolateFolate +72%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
13% 18% 32% 35% 2%
Protein: 13.31 g
Fats: 17.8 g
Carbs: 31.84 g
Water: 34.62 g
Other: 2.43 g
Contains more ProteinProtein +21.6%
Contains more FatsFats +116%
Contains more OtherOther +124.7%
Contains more WaterWater +516%
~equal in Carbs ~31.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
14% 61% 25%
Saturated fat: Sat. Fat 2.383 g
Monounsaturated fat: Mono. Fat 10.171 g
Polyunsaturated fat: Poly. Fat 4.16 g
Contains more Poly. FatPolyunsaturated fat +578.4%
Contains less Sat. FatSaturated fat -35.3%
Contains more Mono. FatMonounsaturated fat +109.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Falafel
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal

All nutrients comparison - raw data values

Nutrient Safflower Falafel DV% diff.
Copper 1.747mg 0.258mg 165%
Polyunsaturated fat 28.223g 4.16g 160%
Vitamin B1 1.163mg 0.146mg 85%
Vitamin B6 1.17mg 0.125mg 80%
Vitamin B5 4.03mg 0.292mg 75%
Magnesium 353mg 82mg 65%
Phosphorus 644mg 192mg 65%
Manganese 2.014mg 0.691mg 58%
Fats 38.45g 17.8g 32%
Zinc 5.05mg 1.5mg 32%
Iron 4.9mg 3.42mg 19%
Vitamin B2 0.415mg 0.166mg 19%
Folate 160µg 93µg 17%
Monounsaturated fat 4.848g 10.171g 13%
Sodium 3mg 294mg 13%
Calories 517kcal 333kcal 9%
Vitamin B3 2.284mg 1.044mg 8%
Protein 16.18g 13.31g 6%
Saturated fat 3.682g 2.383g 6%
Potassium 687mg 585mg 3%
Selenium 1µg 2%
Vitamin C 0mg 1.6mg 2%
Calcium 78mg 54mg 2%
Carbs 34.29g 31.84g 1%
Net carbs 34.29g 31.84g N/A
Vitamin A 3µg 1µg 0%
Tryptophan 0.183mg 0.134mg 0%
Threonine 0.586mg 0.492mg 0%
Isoleucine 0.717mg 0.567mg 0%
Leucine 1.154mg 0.944mg 0%
Lysine 0.534mg 0.856mg 0%
Methionine 0.284mg 0.187mg 0%
Phenylalanine 0.806mg 0.707mg 0%
Valine 1.025mg 0.562mg 0%
Histidine 0.452mg 0.364mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Falafel
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
17%
Falafel
Minerals Daily Need Coverage Score
178%
Safflower
60%
Falafel

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 291mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 33)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $3.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Falafel
Falafel is lower in Saturated fat (difference - 1.299g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Falafel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172455/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.