Safflower vs. Garlic — In-Depth Nutrition Comparison
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What are the main differences between safflower and garlic?
- Safflower is richer in copper, vitamin B1, magnesium, phosphorus, vitamin B5, iron, folate, zinc, and vitamin B2, yet garlic is richer in vitamin C.
- Safflower's daily need coverage for copper is 161% higher.
- Safflower has 53 times more folate than garlic. Safflower has 160µg of folate, while garlic has 3µg.
We used Seeds, safflower seed kernels, dried and Garlic, raw types in this comparison.
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.
| Contains more MagnesiumMagnesium | +1312% |
| Contains more PotassiumPotassium | +71.3% |
| Contains more IronIron | +188.2% |
| Contains more CopperCopper | +484.3% |
| Contains more ZincZinc | +335.3% |
| Contains more PhosphorusPhosphorus | +320.9% |
| Contains less SodiumSodium | -82.4% |
| Contains more ManganeseManganese | +20.5% |
| Contains more CalciumCalcium | +132.1% |
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 | +481.5% |
| Contains more Vitamin B2Vitamin B2 | +277.3% |
| Contains more Vitamin B3Vitamin B3 | +226.3% |
| Contains more Vitamin B5Vitamin B5 | +576.2% |
| Contains more FolateFolate | +5233.3% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 0.249g | 186% |
| Copper | 1.747mg | 0.299mg | 161% |
| Vitamin B1 | 1.163mg | 0.2mg | 80% |
| Magnesium | 353mg | 25mg | 78% |
| Phosphorus | 644mg | 153mg | 70% |
| Vitamin B5 | 4.03mg | 0.596mg | 69% |
| Fats | 38.45g | 0.5g | 58% |
| Iron | 4.9mg | 1.7mg | 40% |
| Folate | 160µg | 3µg | 39% |
| Vitamin C | 0mg | 31.2mg | 35% |
| Zinc | 5.05mg | 1.16mg | 35% |
| Selenium | 14.2µg | 26% | |
| Vitamin B2 | 0.415mg | 0.11mg | 23% |
| Protein | 16.18g | 6.36g | 20% |
| Calories | 517kcal | 149kcal | 18% |
| Saturated fat | 3.682g | 0.089g | 16% |
| Manganese | 2.014mg | 1.672mg | 15% |
| Monounsaturated fat | 4.848g | 0.011g | 12% |
| Vitamin B3 | 2.284mg | 0.7mg | 10% |
| Calcium | 78mg | 181mg | 10% |
| Fiber | 2.1g | 8% | |
| Potassium | 687mg | 401mg | 8% |
| Vitamin B6 | 1.17mg | 1.235mg | 5% |
| Choline | 23.2mg | 4% | |
| Sodium | 3mg | 17mg | 1% |
| Vitamin K | 1.7µg | 1% | |
| Vitamin E | 0.08mg | 1% | |
| Carbs | 34.29g | 33.06g | 0% |
| Net carbs | 34.29g | 30.96g | N/A |
| Sugar | 1g | N/A | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.066mg | 0% |
| Threonine | 0.586mg | 0.157mg | 0% |
| Isoleucine | 0.717mg | 0.217mg | 0% |
| Leucine | 1.154mg | 0.308mg | 0% |
| Lysine | 0.534mg | 0.273mg | 0% |
| Methionine | 0.284mg | 0.076mg | 0% |
| Phenylalanine | 0.806mg | 0.183mg | 0% |
| Valine | 1.025mg | 0.291mg | 0% |
| Histidine | 0.452mg | 0.113mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +154.4% |
| Contains more FatsFats | +7590% |
| Contains more OtherOther | +264% |
| Contains more WaterWater | +942.3% |
~equal in
Carbs
~33.06g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +43972.7% |
| Contains more Poly. FatPolyunsaturated fat | +11234.5% |
| Contains less Sat. FatSaturated fat | -97.6% |
