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Safflower vs. Hash browns — In-Depth Nutrition Comparison

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What are the differences between safflower and hash browns?

  • Safflower is richer than hash browns in copper, vitamin B1, manganese, magnesium, phosphorus, vitamin B6, vitamin B5, iron, zinc, and folate.
  • Safflower's daily need coverage for copper is 183% more.
  • Safflower has 17 times more magnesium than hash browns. While safflower has 353mg of magnesium, hash browns have only 21mg.

We used Seeds, safflower seed kernels, dried and Fast foods, potatoes, hash browns, round pieces or patty types in this article.

Infographic

Safflower vs Hash browns 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.
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 15% 5.7% 31% 23% 33% 9.8% 42% 74% 21% 2.2%
Contains more MagnesiumMagnesium +1581%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +93.5%
Contains more IronIron +716.7%
Contains more CopperCopper +1647%
Contains more ZincZinc +1302.8%
Contains more PhosphorusPhosphorus +557.1%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1174.7%

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.
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 18% 0% 52% 0% 34% 8.8% 34% 23% 43% 0% 25% 9% 9.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +748.9%
Contains more Vitamin B2Vitamin B2 +992.1%
Contains more Vitamin B3Vitamin B3 +24.3%
Contains more Vitamin B5Vitamin B5 +960.5%
Contains more Vitamin B6Vitamin B6 +529%
Contains more FolateFolate +1233.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
3% 17% 29% 49% 2%
Protein: 2.58 g
Fats: 17.04 g
Carbs: 28.88 g
Water: 49.27 g
Other: 2.23 g
Contains more ProteinProtein +527.1%
Contains more FatsFats +125.6%
Contains more CarbsCarbs +18.7%
Contains more OtherOther +144.8%
Contains more WaterWater +776.7%

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
16% 49% 35%
Saturated fat: Sat. Fat 2.54 g
Monounsaturated fat: Mono. Fat 7.827 g
Polyunsaturated fat: Poly. Fat 5.665 g
Contains more Poly. FatPolyunsaturated fat +398.2%
Contains less Sat. FatSaturated fat -31%
Contains more Mono. FatMonounsaturated fat +61.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Hash browns DV% diff.
Copper 1.747mg 0.1mg 183%
Polyunsaturated fat 28.223g 5.665g 150%
Vitamin B1 1.163mg 0.137mg 86%
Manganese 2.014mg 0.158mg 81%
Magnesium 353mg 21mg 79%
Phosphorus 644mg 98mg 78%
Vitamin B6 1.17mg 0.186mg 76%
Vitamin B5 4.03mg 0.38mg 73%
Iron 4.9mg 0.6mg 54%
Zinc 5.05mg 0.36mg 43%
Folate 160µg 12µg 37%
Fats 38.45g 17.04g 33%
Vitamin B2 0.415mg 0.038mg 29%
Protein 16.18g 2.58g 27%
Sodium 3mg 566mg 24%
Vitamin E 2.62mg 17%
Calories 517kcal 272kcal 12%
Fiber 2.7g 11%
Starch 25.74g 11%
Potassium 687mg 355mg 10%
Vitamin K 9.9µg 8%
Monounsaturated fat 4.848g 7.827g 7%
Calcium 78mg 19mg 6%
Vitamin C 0mg 5.4mg 6%
Saturated fat 3.682g 2.54g 5%
Choline 17.8mg 3%
Vitamin B3 2.284mg 1.838mg 3%
Carbs 34.29g 28.88g 2%
Selenium 0.4µg 1%
Net carbs 34.29g 26.18g N/A
Sugar 0.56g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.056g N/A
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%
Fructose 0.24g 0%
Omega-3 - ALA 0.441g N/A
Omega-6 - Gamma-linoleic acid 0.03g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 5.131g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Hash browns
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
20%
Hash browns
Minerals Daily Need Coverage Score
178%
Safflower
26%
Hash browns

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.56g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 563mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 56)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Hash browns
Hash browns is lower in Saturated fat (difference - 1.142g)
Which food is cheaper?
Hash browns
Hash browns is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Hash browns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173273/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.