Safflower vs. Groat — In-Depth Nutrition Comparison
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How are safflower and groat different?
- Safflower is higher in vitamin B1, vitamin B6, copper, vitamin B5, phosphorus, iron, folate, manganese, and magnesium; however, groat is richer in vitamin B3.
- Daily need coverage for vitamin B1 for safflower is 89% higher.
- Safflower contains 6 times more vitamin B6 than groat. While safflower contains 1.17mg of vitamin B6, groat contains only 0.21mg.
Seeds, safflower seed kernels, dried and Buckwheat are the varieties used in this article.
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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 | +52.8% |
| Contains more CalciumCalcium | +333.3% |
| Contains more PotassiumPotassium | +49.3% |
| Contains more IronIron | +122.7% |
| Contains more CopperCopper | +58.8% |
| Contains more ZincZinc | +110.4% |
| Contains more PhosphorusPhosphorus | +85.6% |
| Contains more ManganeseManganese | +54.9% |
| Contains less SodiumSodium | -66.7% |
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 | +1051.5% |
| Contains more Vitamin B5Vitamin B5 | +226.8% |
| Contains more Vitamin B6Vitamin B6 | +457.1% |
| Contains more FolateFolate | +433.3% |
| Contains more Vitamin B3Vitamin B3 | +207.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 1.039g | 181% |
| Vitamin B1 | 1.163mg | 0.101mg | 89% |
| Vitamin B6 | 1.17mg | 0.21mg | 74% |
| Copper | 1.747mg | 1.1mg | 72% |
| Vitamin B5 | 4.03mg | 1.233mg | 56% |
| Fats | 38.45g | 3.4g | 54% |
| Phosphorus | 644mg | 347mg | 42% |
| Fiber | 10g | 40% | |
| Iron | 4.9mg | 2.2mg | 34% |
| Folate | 160µg | 30µg | 33% |
| Manganese | 2.014mg | 1.3mg | 31% |
| Vitamin B3 | 2.284mg | 7.02mg | 30% |
| Magnesium | 353mg | 231mg | 29% |
| Zinc | 5.05mg | 2.4mg | 24% |
| Selenium | 8.3µg | 15% | |
| Saturated fat | 3.682g | 0.741g | 13% |
| Carbs | 34.29g | 71.5g | 12% |
| Monounsaturated fat | 4.848g | 1.04g | 10% |
| Calories | 517kcal | 343kcal | 9% |
| Potassium | 687mg | 460mg | 7% |
| Protein | 16.18g | 13.25g | 6% |
| Calcium | 78mg | 18mg | 6% |
| Vitamin B2 | 0.415mg | 0.425mg | 1% |
| Net carbs | 34.29g | 61.5g | N/A |
| Sodium | 3mg | 1mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.192mg | 0% |
| Threonine | 0.586mg | 0.506mg | 0% |
| Isoleucine | 0.717mg | 0.498mg | 0% |
| Leucine | 1.154mg | 0.832mg | 0% |
| Lysine | 0.534mg | 0.672mg | 0% |
| Methionine | 0.284mg | 0.172mg | 0% |
| Phenylalanine | 0.806mg | 0.52mg | 0% |
| Valine | 1.025mg | 0.678mg | 0% |
| Histidine | 0.452mg | 0.309mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +22.1% |
| Contains more FatsFats | +1030.9% |
| Contains more OtherOther | +160% |
| Contains more CarbsCarbs | +108.5% |
| Contains more WaterWater | +73.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +366.2% |
| Contains more Poly. FatPolyunsaturated fat | +2616.4% |
| Contains less Sat. FatSaturated fat | -79.9% |
