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  6. Safflower vs. Fruit salad

Safflower vs. Fruit salad — In-Depth Nutrition Comparison

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The main differences between safflower and fruit salad

  • Fruit salad contains less copper, vitamin B1, phosphorus, vitamin B6, magnesium, manganese, vitamin B5, iron, zinc, and folate than safflower.
  • Daily need coverage for copper for safflower is 189% higher.
  • Fruit salad has 106 times less vitamin B1 than safflower. Safflower has 1.163mg of vitamin B1, while fruit salad has 0.011mg.

Food types used in this article are Seeds, safflower seed kernels, dried and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Safflower vs Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +4312.5%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +492.2%
Contains more IronIron +1860%
Contains more CopperCopper +3394%
Contains more ZincZinc +3507.1%
Contains more PhosphorusPhosphorus +4500%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1233.8%
~equal in Selenium ~µg

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin B1Vitamin B1 +10472.7%
Contains more Vitamin B2Vitamin B2 +2864.3%
Contains more Vitamin B3Vitamin B3 +541.6%
Contains more Vitamin B5Vitamin B5 +7503.8%
Contains more Vitamin B6Vitamin B6 +4233.3%
Contains more FolateFolate +5233.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Safflower Fruit salad DV% diff.
Copper 1.747mg 0.05mg 189%
Polyunsaturated fat 28.223g 0.011g 188%
Vitamin B1 1.163mg 0.011mg 96%
Phosphorus 644mg 14mg 90%
Vitamin B6 1.17mg 0.027mg 88%
Magnesium 353mg 8mg 82%
Manganese 2.014mg 0.151mg 81%
Vitamin B5 4.03mg 0.053mg 80%
Fats 38.45g 0.03g 59%
Iron 4.9mg 0.25mg 58%
Zinc 5.05mg 0.14mg 45%
Folate 160µg 3µg 39%
Vitamin B2 0.415mg 0.014mg 31%
Protein 16.18g 0.51g 31%
Calories 517kcal 50kcal 23%
Saturated fat 3.682g 0.004g 17%
Potassium 687mg 116mg 17%
Vitamin B3 2.284mg 0.356mg 12%
Monounsaturated fat 4.848g 0.005g 12%
Calcium 78mg 11mg 7%
Carbs 34.29g 13.05g 7%
Vitamin C 0mg 3.3mg 4%
Fiber 1g 4%
Vitamin A 3µg 30µg 3%
Net carbs 34.29g 12.05g N/A
Sodium 3mg 5mg 0%
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%

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% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +3072.5%
Contains more FatsFats +128066.7%
Contains more CarbsCarbs +162.8%
Contains more OtherOther +2000%
Contains more WaterWater +1432.9%

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +96860%
Contains more Poly. FatPolyunsaturated fat +256472.7%
Contains less Sat. FatSaturated fat -99.9%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.