Safflower vs. Filo — In-Depth Nutrition Comparison
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How are safflower and filo different?
- Safflower has more copper, vitamin B6, phosphorus, magnesium, vitamin B5, manganese, vitamin B1, zinc, and iron than filo.
- Daily need coverage for copper for safflower is 183% higher.
- Safflower contains 39 times more vitamin B6 than filo. While safflower contains 1.17mg of vitamin B6, filo contains only 0.03mg.
- Safflower has less sodium.
Seeds, safflower seed kernels, dried and Phyllo dough are the varieties used in this article.
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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 | +2253.3% |
| Contains more CalciumCalcium | +609.1% |
| Contains more PotassiumPotassium | +828.4% |
| Contains more IronIron | +52.6% |
| Contains more CopperCopper | +1629.7% |
| Contains more ZincZinc | +930.6% |
| Contains more PhosphorusPhosphorus | +758.7% |
| Contains less SodiumSodium | -99.4% |
| Contains more ManganeseManganese | +323.1% |
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 | +115% |
| Contains more Vitamin B2Vitamin B2 | +21.7% |
| Contains more Vitamin B5Vitamin B5 | +1234.4% |
| Contains more Vitamin B6Vitamin B6 | +3800% |
| Contains more FolateFolate | +81.8% |
| Contains more Vitamin B3Vitamin B3 | +78.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +127.9% |
| Contains more FatsFats | +540.8% |
| Contains more OtherOther | +221.2% |
| Contains more CarbsCarbs | +53.4% |
| Contains more WaterWater | +480.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +54% |
| Contains more Poly. FatPolyunsaturated fat | +2957.7% |
| Contains less Sat. FatSaturated fat | -60.1% |
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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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 1.747mg | 0.101mg | 183% |
| Polyunsaturated fat | 28.223g | 0.923g | 182% |
| Vitamin B6 | 1.17mg | 0.03mg | 88% |
| Phosphorus | 644mg | 75mg | 81% |
| Magnesium | 353mg | 15mg | 80% |
| Vitamin B5 | 4.03mg | 0.302mg | 75% |
| Manganese | 2.014mg | 0.476mg | 67% |
| Vitamin B1 | 1.163mg | 0.541mg | 52% |
| Fats | 38.45g | 6g | 50% |
| Selenium | 23.3µg | 42% | |
| Zinc | 5.05mg | 0.49mg | 41% |
| Sodium | 3mg | 483mg | 21% |
| Iron | 4.9mg | 3.21mg | 21% |
| Potassium | 687mg | 74mg | 18% |
| Folate | 160µg | 88µg | 18% |
| Protein | 16.18g | 7.1g | 18% |
| Vitamin B3 | 2.284mg | 4.073mg | 11% |
| Calories | 517kcal | 299kcal | 11% |
| Saturated fat | 3.682g | 1.47g | 10% |
| Fiber | 1.9g | 8% | |
| Calcium | 78mg | 11mg | 7% |
| Carbs | 34.29g | 52.6g | 6% |
| Vitamin B2 | 0.415mg | 0.341mg | 6% |
| Monounsaturated fat | 4.848g | 3.149g | 4% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin E | 0.08mg | 1% | |
| Choline | 6.9mg | 1% | |
| Net carbs | 34.29g | 50.7g | N/A |
| Sugar | 0.18g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.088mg | 0% |
| Threonine | 0.586mg | 0.194mg | 0% |
| Isoleucine | 0.717mg | 0.246mg | 0% |
| Leucine | 1.154mg | 0.49mg | 0% |
| Lysine | 0.534mg | 0.158mg | 0% |
| Methionine | 0.284mg | 0.126mg | 0% |
| Phenylalanine | 0.806mg | 0.359mg | 0% |
| Valine | 1.025mg | 0.286mg | 0% |
| Histidine | 0.452mg | 0.159mg | 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%
30%
Minerals Daily Need Coverage Score
178%
47%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.18g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 480mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Filo is lower in Saturated fat (difference - 2.212g)
Which food is cheaper?
Filo is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
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.