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  6. Safflower vs. Grape leaves

Safflower vs. Grape leaves — In-Depth Nutrition Comparison

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A recap on differences between safflower and grape leaves

  • Safflower has more copper, vitamin B1, phosphorus, vitamin B5, magnesium, vitamin B6, and zinc; however, grape leaves are higher in vitamin A, manganese, and calcium.
  • Grape leaves cover your daily vitamin A needs 549% more than safflower.
  • Grape leaves contain 29 times less vitamin B1 than safflower. Safflower contains 1.163mg of vitamin B1, while grape leaves contain 0.04mg.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Grape leaves, raw.

Infographic

Safflower vs Grape leaves 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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +271.6%
Contains more PotassiumPotassium +152.6%
Contains more IronIron +86.3%
Contains more CopperCopper +321%
Contains more ZincZinc +653.7%
Contains more PhosphorusPhosphorus +607.7%
Contains less SodiumSodium -66.7%
Contains more CalciumCalcium +365.4%
Contains more ManganeseManganese +41.8%

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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +2807.5%
Contains more Vitamin B2Vitamin B2 +17.2%
Contains more Vitamin B5Vitamin B5 +1644.6%
Contains more Vitamin B6Vitamin B6 +192.5%
Contains more FolateFolate +92.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +45766.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~2.362mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Grape leaves DV% diff.
Polyunsaturated fat 28.223g 1.065g 181%
Vitamin A 3µg 1376µg 153%
Copper 1.747mg 0.415mg 148%
Vitamin B1 1.163mg 0.04mg 94%
Vitamin K 108.6µg 91%
Phosphorus 644mg 91mg 79%
Vitamin B5 4.03mg 0.231mg 76%
Magnesium 353mg 95mg 61%
Vitamin B6 1.17mg 0.4mg 59%
Fats 38.45g 2.12g 56%
Fiber 11g 44%
Zinc 5.05mg 0.67mg 40%
Manganese 2.014mg 2.855mg 37%
Calcium 78mg 363mg 29%
Iron 4.9mg 2.63mg 28%
Protein 16.18g 5.6g 21%
Calories 517kcal 93kcal 21%
Folate 160µg 83µg 19%
Saturated fat 3.682g 0.336g 15%
Vitamin E 2mg 13%
Vitamin C 0mg 11.1mg 12%
Monounsaturated fat 4.848g 0.081g 12%
Potassium 687mg 272mg 12%
Carbs 34.29g 17.31g 6%
Vitamin B2 0.415mg 0.354mg 5%
Selenium 0.9µg 2%
Choline 12.8mg 2%
Net carbs 34.29g 6.31g N/A
Sugar 6.3g N/A
Sodium 3mg 9mg 0%
Vitamin B3 2.284mg 2.362mg 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
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more ProteinProtein +188.9%
Contains more FatsFats +1713.7%
Contains more CarbsCarbs +98.1%
Contains more OtherOther +230.9%
Contains more WaterWater +1204.6%

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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains more Mono. FatMonounsaturated fat +5885.2%
Contains more Poly. FatPolyunsaturated fat +2550%
Contains less Sat. FatSaturated fat -90.9%

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.