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Safflower vs. Hamburger — In-Depth Nutrition Comparison

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Differences between safflower and hamburgers

  • Safflower is higher in copper, magnesium, vitamin B1, manganese, vitamin B5, vitamin B6, phosphorus, folate, and iron; however, hamburgers are richer in vitamin B12.
  • Safflower's daily need coverage for copper is 184% higher.
  • Safflower has 18 times more magnesium than hamburgers. While safflower has 353mg of magnesium, hamburgers have only 20mg.

The food types used in this comparison are Seeds, safflower seed kernels, dried and Fast foods, hamburger; double, regular, patty; plain.

Infographic

Safflower vs Hamburger 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 14% 31% 20% 108% 30% 78% 58% 54% 28% 0%
Contains more MagnesiumMagnesium +1665%
Contains more PotassiumPotassium +204%
Contains more IronIron +70.1%
Contains more CopperCopper +1819.8%
Contains more ZincZinc +76%
Contains more PhosphorusPhosphorus +373.5%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +828.1%
Contains more CalciumCalcium +30.8%
~equal in Selenium ~µg

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 0% 0% 0% 0% 54% 58% 101% 19% 47% 180% 0% 42% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +435.9%
Contains more Vitamin B2Vitamin B2 +66%
Contains more Vitamin B5Vitamin B5 +1200%
Contains more Vitamin B6Vitamin B6 +476.4%
Contains more FolateFolate +185.7%
Contains more Vitamin B3Vitamin B3 +134.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
17% 14% 24% 43% 2%
Protein: 17.08 g
Fats: 14.36 g
Carbs: 24.1 g
Water: 42.67 g
Other: 1.79 g
Contains more FatsFats +167.8%
Contains more CarbsCarbs +42.3%
Contains more OtherOther +205%
Contains more WaterWater +659.3%
~equal in Protein ~17.08g

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
46% 50% 3%
Saturated fat: Sat. Fat 5.096 g
Monounsaturated fat: Mono. Fat 5.495 g
Polyunsaturated fat: Poly. Fat 0.38 g
Contains less Sat. FatSaturated fat -27.7%
Contains more Poly. FatPolyunsaturated fat +7327.1%
Contains more Mono. FatMonounsaturated fat +13.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Hamburger DV% diff.
Polyunsaturated fat 28.223g 0.38g 186%
Copper 1.747mg 0.091mg 184%
Magnesium 353mg 20mg 79%
Vitamin B1 1.163mg 0.217mg 79%
Manganese 2.014mg 0.217mg 78%
Vitamin B5 4.03mg 0.31mg 74%
Vitamin B6 1.17mg 0.203mg 74%
Phosphorus 644mg 136mg 73%
Vitamin B12 0µg 1.44µg 60%
Fats 38.45g 14.36g 37%
Folate 160µg 56µg 26%
Iron 4.9mg 2.88mg 25%
Zinc 5.05mg 2.87mg 20%
Vitamin B3 2.284mg 5.365mg 19%
Sodium 3mg 414mg 18%
Cholesterol 0mg 47mg 16%
Potassium 687mg 226mg 14%
Vitamin B2 0.415mg 0.25mg 13%
Calories 517kcal 295kcal 11%
Saturated fat 3.682g 5.096g 6%
Fiber 0.9g 4%
Fructose 2.03g 3%
Carbs 34.29g 24.1g 3%
Monounsaturated fat 4.848g 5.495g 2%
Protein 16.18g 17.08g 2%
Calcium 78mg 102mg 2%
Net carbs 34.29g 23.2g N/A
Sugar 4.15g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.814g N/A
Tryptophan 0.183mg 0.206mg 0%
Threonine 0.586mg 0.666mg 0%
Isoleucine 0.717mg 0.716mg 0%
Leucine 1.154mg 1.319mg 0%
Lysine 0.534mg 1.226mg 0%
Methionine 0.284mg 0.37mg 0%
Phenylalanine 0.806mg 0.677mg 0%
Valine 1.025mg 0.823mg 0%
Histidine 0.452mg 0.505mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Hamburger
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
82%
Safflower
38%
Hamburger
Minerals Daily Need Coverage Score
178%
Safflower
42%
Hamburger

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 47mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 411mg)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 1.414g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 66)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is cheaper?
Hamburger
Hamburger is cheaper (difference - $0.8)

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

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.