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Safflower vs. Lentil soup — In-Depth Nutrition Comparison

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How are safflower and lentil soup different?

  • Safflower is higher than lentil soup in copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, vitamin B5, iron, zinc, and folate.
  • Safflower covers your daily need for copper, 186% more than lentil soup.
  • Safflower contains 39 times more magnesium than lentil soup. Safflower contains 353mg of magnesium, while lentil soup contains 9mg.

Seeds, safflower seed kernels, dried and Soup, lentil with ham, canned, ready-to-serve types were used in this article.

Infographic

Safflower vs Lentil soup 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 6.4% 5.1% 13% 40% 23% 8.2% 32% 69% 16% 1.6%
Contains more MagnesiumMagnesium +3822.2%
Contains more CalciumCalcium +358.8%
Contains more PotassiumPotassium +377.1%
Contains more IronIron +357.9%
Contains more CopperCopper +2395.7%
Contains more ZincZinc +1583.3%
Contains more PhosphorusPhosphorus +770.3%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1578.3%

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 5.7% 2.3% 0% 0% 18% 10% 10% 8.4% 21% 15% 0% 15% 0%
Contains more Vitamin B1Vitamin B1 +1561.4%
Contains more Vitamin B2Vitamin B2 +822.2%
Contains more Vitamin B3Vitamin B3 +319.1%
Contains more Vitamin B5Vitamin B5 +2778.6%
Contains more Vitamin B6Vitamin B6 +1200%
Contains more FolateFolate +700%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin B12Vitamin B12 +∞%
~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
4% 8% 86%
Protein: 3.74 g
Fats: 1.12 g
Carbs: 8.16 g
Water: 85.75 g
Other: 1.23 g
Contains more ProteinProtein +332.6%
Contains more FatsFats +3333%
Contains more CarbsCarbs +320.2%
Contains more OtherOther +343.9%
Contains more WaterWater +1425.8%

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
41% 47% 12%
Saturated fat: Sat. Fat 0.45 g
Monounsaturated fat: Mono. Fat 0.52 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains more Mono. FatMonounsaturated fat +832.3%
Contains more Poly. FatPolyunsaturated fat +21610%
Contains less Sat. FatSaturated fat -87.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Lentil soup DV% diff.
Polyunsaturated fat 28.223g 0.13g 187%
Copper 1.747mg 0.07mg 186%
Vitamin B1 1.163mg 0.07mg 91%
Vitamin B6 1.17mg 0.09mg 83%
Manganese 2.014mg 0.12mg 82%
Magnesium 353mg 9mg 82%
Phosphorus 644mg 74mg 81%
Vitamin B5 4.03mg 0.14mg 78%
Fats 38.45g 1.12g 57%
Iron 4.9mg 1.07mg 48%
Zinc 5.05mg 0.3mg 43%
Folate 160µg 20µg 35%
Vitamin B2 0.415mg 0.045mg 28%
Protein 16.18g 3.74g 25%
Calories 517kcal 56kcal 23%
Sodium 3mg 532mg 23%
Potassium 687mg 144mg 16%
Saturated fat 3.682g 0.45g 15%
Monounsaturated fat 4.848g 0.52g 11%
Vitamin B3 2.284mg 0.545mg 11%
Carbs 34.29g 8.16g 9%
Calcium 78mg 17mg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin C 0mg 1.7mg 2%
Selenium 0.3µg 1%
Cholesterol 0mg 3mg 1%
Net carbs 34.29g 8.16g N/A
Vitamin A 3µg 7µg 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Lentil soup
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
8%
Lentil soup
Minerals Daily Need Coverage Score
178%
Safflower
21%
Lentil soup

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 3mg)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 529mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 44)
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 lower in Saturated fat?
Lentil soup
Lentil soup is lower in Saturated fat (difference - 3.232g)
Which food is cheaper?
Lentil soup
Lentil soup is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Lentil soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171549/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.