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 | +∞% |
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% |
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 | |
|
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% |
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%
41%
Minerals Daily Need Coverage Score
178%
67%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 1g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 14mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 30)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 3.593g)
Which food is cheaper?
Garlic is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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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.