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Safflower vs. Maple sugar — In-Depth Nutrition Comparison

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Differences between safflower and maple sugar

  • Safflower is higher in copper, vitamin B1, phosphorus, vitamin B6, vitamin B5, magnesium, iron, folate, and vitamin B2; however, maple sugar is richer in manganese.
  • Safflower's daily need coverage for copper is 183% higher.

The food types used in this comparison are Seeds, safflower seed kernels, dried and Sugars, maple.

Infographic

Safflower vs Maple sugar 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% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +1757.9%
Contains more PotassiumPotassium +150.7%
Contains more IronIron +204.3%
Contains more CopperCopper +1664.6%
Contains more PhosphorusPhosphorus +21366.7%
Contains less SodiumSodium -72.7%
Contains more CalciumCalcium +15.4%
Contains more ZincZinc +20%
Contains more ManganeseManganese +119.6%

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% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +12822.2%
Contains more Vitamin B2Vitamin B2 +3092.3%
Contains more Vitamin B3Vitamin B3 +5610%
Contains more Vitamin B5Vitamin B5 +8295.8%
Contains more Vitamin B6Vitamin B6 +38900%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~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
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +16080%
Contains more FatsFats +19125%
Contains more OtherOther +582.5%
Contains more CarbsCarbs +165.1%
Contains more WaterWater +42.3%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Mono. FatMonounsaturated fat +7475%
Contains more Poly. FatPolyunsaturated fat +28123%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Maple sugar DV% diff.
Polyunsaturated fat 28.223g 0.1g 187%
Copper 1.747mg 0.099mg 183%
Manganese 2.014mg 4.422mg 105%
Vitamin B1 1.163mg 0.009mg 96%
Phosphorus 644mg 3mg 92%
Vitamin B6 1.17mg 0.003mg 90%
Magnesium 353mg 19mg 80%
Vitamin B5 4.03mg 0.048mg 80%
Fats 38.45g 0.2g 59%
Iron 4.9mg 1.61mg 41%
Folate 160µg 0µg 40%
Protein 16.18g 0.1g 32%
Vitamin B2 0.415mg 0.013mg 31%
Carbs 34.29g 90.9g 19%
Saturated fat 3.682g 0.036g 17%
Vitamin B3 2.284mg 0.04mg 14%
Potassium 687mg 274mg 12%
Monounsaturated fat 4.848g 0.064g 12%
Zinc 5.05mg 6.06mg 9%
Calories 517kcal 354kcal 8%
Selenium 0.8µg 1%
Calcium 78mg 90mg 1%
Net carbs 34.29g 90.9g N/A
Sugar 84.87g N/A
Sodium 3mg 11mg 0%
Vitamin A 3µg 0µg 0%
Choline 2.1mg 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 Maple sugar
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
1%
Maple sugar
Minerals Daily Need Coverage Score
178%
Safflower
91%
Maple sugar

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 84.87g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 8mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 63)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $3.2)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Maple sugar
Maple sugar is lower in Saturated fat (difference - 3.646g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.