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  6. Safflower vs. Goat cheese

Safflower vs. Goat cheese — In-Depth Nutrition Comparison

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How are Safflower and Goat cheese different?

  • Safflower is richer in Copper, Vitamin B1, Vitamin B6, Manganese, Magnesium, Vitamin B5, Iron, and Zinc, while Goat cheese is higher in Vitamin A RAE.
  • Safflower covers your daily need of Copper 131% more than Goat cheese.
  • Safflower contains 22 times more Manganese than Goat cheese. Safflower contains 2.014mg of Manganese, while Goat cheese contains 0.093mg.
  • Safflower is lower in Saturated Fat.

Seeds, safflower seed kernels, dried and Cheese, goat, semisoft type types were used in this article.

Infographic

Safflower vs Goat cheese 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.
Safflower
Safflower
8
:
2
Goat cheese
Goat cheese
Contains more Iron +202.5%
Contains more Magnesium +1117.2%
Contains more Phosphorus +71.7%
Contains more Potassium +334.8%
Contains less Sodium -99.3%
Contains more Zinc +665.2%
Contains more Copper +209.8%
Contains more Manganese +2065.6%
Contains more Calcium +282.1%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Goat cheese
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 90% 61% 21% 161% 14% 55% 19% 188% 13% 21%
Contains more Iron +202.5%
Contains more Magnesium +1117.2%
Contains more Phosphorus +71.7%
Contains more Potassium +334.8%
Contains less Sodium -99.3%
Contains more Zinc +665.2%
Contains more Copper +209.8%
Contains more Manganese +2065.6%
Contains more Calcium +282.1%

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.
Safflower
Safflower
5
:
6
Goat cheese
Goat cheese
Contains more Vitamin B1 +1515.3%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +2021.1%
Contains more Vitamin B6 +1850%
Contains more Folate +7900%
Contains more Vitamin A +2828%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +62.9%
Contains more Vitamin B12 +∞%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Goat cheese
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 88% 6% 15% 0% 18% 156% 22% 12% 14% 2% 28% 7%
Contains more Vitamin B1 +1515.3%
Contains more Vitamin B3 +99%
Contains more Vitamin B5 +2021.1%
Contains more Vitamin B6 +1850%
Contains more Folate +7900%
Contains more Vitamin A +2828%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +62.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
3
:
2
Goat cheese
Goat cheese
Contains more Fats +28.9%
Contains more Carbs +28475%
Contains more Other +85.7%
Contains more Protein +33.4%
Contains more Water +710%
Safflower
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
Goat cheese
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 g
Contains more Fats +28.9%
Contains more Carbs +28475%
Contains more Other +85.7%
Contains more Protein +33.4%
Contains more Water +710%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Goat cheese
Goat cheese
Contains less Saturated Fat -82.2%
Contains more Polyunsaturated fat +3880.7%
Contains more Monounsaturated Fat +40.4%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Goat cheese
73% 24% 3%
Saturated Fat: 20.639 g
Monounsaturated Fat: 6.808 g
Polyunsaturated fat: 0.709 g
Contains less Saturated Fat -82.2%
Contains more Polyunsaturated fat +3880.7%
Contains more Monounsaturated Fat +40.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Goat cheese
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Goat cheese Opinion
Net carbs 34.29g 0.12g Safflower
Protein 16.18g 21.58g Goat cheese
Fats 38.45g 29.84g Safflower
Carbs 34.29g 0.12g Safflower
Calories 517kcal 364kcal Safflower
Sugar 0.12g Safflower
Calcium 78mg 298mg Goat cheese
Iron 4.9mg 1.62mg Safflower
Magnesium 353mg 29mg Safflower
Phosphorus 644mg 375mg Safflower
Potassium 687mg 158mg Safflower
Sodium 3mg 415mg Safflower
Zinc 5.05mg 0.66mg Safflower
Copper 1.747mg 0.564mg Safflower
Manganese 2.014mg 0.093mg Safflower
Selenium 3.8µg Goat cheese
Vitamin A 50IU 1464IU Goat cheese
Vitamin A RAE 3µg 407µg Goat cheese
Vitamin E 0.26mg Goat cheese
Vitamin D 0IU 22IU Goat cheese
Vitamin D 0µg 0.5µg Goat cheese
Vitamin B1 1.163mg 0.072mg Safflower
Vitamin B2 0.415mg 0.676mg Goat cheese
Vitamin B3 2.284mg 1.148mg Safflower
Vitamin B5 4.03mg 0.19mg Safflower
Vitamin B6 1.17mg 0.06mg Safflower
Folate 160µg 2µg Safflower
Vitamin B12 0µg 0.22µg Goat cheese
Vitamin K 2.5µg Goat cheese
Tryptophan 0.183mg 0.227mg Goat cheese
Threonine 0.586mg 0.805mg Goat cheese
Isoleucine 0.717mg 0.893mg Goat cheese
Leucine 1.154mg 1.861mg Goat cheese
Lysine 0.534mg 1.549mg Goat cheese
Methionine 0.284mg 0.575mg Goat cheese
Phenylalanine 0.806mg 0.859mg Goat cheese
Valine 1.025mg 1.485mg Goat cheese
Histidine 0.452mg 0.589mg Goat cheese
Cholesterol 0mg 79mg Safflower
Saturated Fat 3.682g 20.639g Safflower
Monounsaturated Fat 4.848g 6.808g Goat cheese
Polyunsaturated fat 28.223g 0.709g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Goat cheese
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
89%
Safflower
30%
Goat cheese
Minerals Daily Need Coverage Score
178%
Safflower
64%
Goat cheese

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.12g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 412mg)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 79mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 16.957g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
?
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.

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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.