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  6. Safflower vs. Rainbow trout

Safflower vs. Rainbow trout — In-Depth Nutrition Comparison

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Differences between safflower and rainbow trout

  • Safflower is higher in copper, manganese, vitamin B1, magnesium, vitamin B6, phosphorus, iron, and vitamin B5; however, rainbow trout is richer in vitamin B12 and vitamin D.
  • Safflower's daily need coverage for copper is 189% higher.
  • Safflower has 183 times more manganese than rainbow trout. While safflower has 2.014mg of manganese, rainbow trout has only 0.011mg.

The food types used in this comparison are Seeds, safflower seed kernels, dried and Fish, trout, rainbow, farmed, raw.

Infographic

Safflower vs Rainbow trout infographic
Infographic link

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 18% 7.5% 33% 12% 15% 12% 97% 6.7% 1.4% 129%
Contains more MagnesiumMagnesium +1312%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +82.2%
Contains more IronIron +1480.6%
Contains more CopperCopper +3697.8%
Contains more ZincZinc +1022.2%
Contains more PhosphorusPhosphorus +185%
Contains less SodiumSodium -94.1%
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 9.7% 28% 47% 239% 30% 21% 104% 100% 78% 538% 0.25% 8.3% 35%
Contains more Vitamin B1Vitamin B1 +869.2%
Contains more Vitamin B2Vitamin B2 +361.1%
Contains more Vitamin B5Vitamin B5 +141.8%
Contains more Vitamin B6Vitamin B6 +244.1%
Contains more FolateFolate +1354.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +2700%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +143.7%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Safflower Rainbow trout DV% diff.
Copper 1.747mg 0.046mg 189%
Vitamin B12 0µg 4.3µg 179%
Polyunsaturated fat 28.223g 1.507g 178%
Manganese 2.014mg 0.011mg 87%
Vitamin B1 1.163mg 0.12mg 87%
Vitamin D 0µg 15.9µg 80%
Vitamin D 0IU 635IU 79%
Magnesium 353mg 25mg 78%
Vitamin B6 1.17mg 0.34mg 64%
Phosphorus 644mg 226mg 60%
Iron 4.9mg 0.31mg 57%
Fats 38.45g 6.18g 50%
Vitamin B5 4.03mg 1.667mg 47%
Selenium 23.6µg 43%
Zinc 5.05mg 0.45mg 42%
Folate 160µg 11µg 37%
Vitamin B2 0.415mg 0.09mg 25%
Vitamin B3 2.284mg 5.567mg 21%
Cholesterol 0mg 59mg 20%
Calories 517kcal 141kcal 19%
Vitamin E 2.34mg 16%
Choline 65mg 12%
Carbs 34.29g 0g 11%
Saturated fat 3.682g 1.383g 10%
Vitamin A 3µg 84µg 9%
Potassium 687mg 377mg 9%
Protein 16.18g 19.94g 8%
Monounsaturated fat 4.848g 1.979g 7%
Calcium 78mg 25mg 5%
Vitamin C 0mg 2.9mg 3%
Sodium 3mg 51mg 2%
Net carbs 34.29g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.047g N/A
Tryptophan 0.183mg 0.234mg 0%
Threonine 0.586mg 0.915mg 0%
Isoleucine 0.717mg 0.962mg 0%
Leucine 1.154mg 1.696mg 0%
Lysine 0.534mg 1.916mg 0%
Methionine 0.284mg 0.618mg 0%
Phenylalanine 0.806mg 0.815mg 0%
Valine 1.025mg 1.075mg 0%
Histidine 0.452mg 0.614mg 0%
Omega-3 - EPA 0.217g N/A
Omega-3 - DHA 0.516g N/A
Omega-3 - ALA 0.059g N/A
Omega-3 - DPA 0.091g N/A
Omega-3 - Eicosatrienoic acid 0.007g N/A
Omega-6 - Gamma-linoleic acid 0.008g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.02g N/A
Omega-6 - Eicosadienoic acid 0.04g N/A
Omega-6 - Linoleic acid 0.466g N/A

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
20% 6% 74%
Protein: 19.94 g
Fats: 6.18 g
Carbs: 0 g
Water: 73.8 g
Other: 0.08 g
Contains more FatsFats +522.2%
Contains more CarbsCarbs +∞%
Contains more OtherOther +6725%
Contains more ProteinProtein +23.2%
Contains more WaterWater +1213.2%

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
28% 41% 31%
Saturated fat: Sat. Fat 1.383 g
Monounsaturated fat: Mono. Fat 1.979 g
Polyunsaturated fat: Poly. Fat 1.507 g
Contains more Mono. FatMonounsaturated fat +145%
Contains more Poly. FatPolyunsaturated fat +1772.8%
Contains less Sat. FatSaturated fat -62.4%

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. Rainbow trout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173717/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.