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Safflower vs. Margarine — In-Depth Nutrition Comparison

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How are safflower and margarine different?

  • Safflower is richer in copper, vitamin B1, phosphorus, vitamin B6, magnesium, iron, zinc, and folate, while margarine is higher in vitamin A.
  • Safflower covers your daily need for copper, 194% more than margarine.
  • Safflower is lower in saturated fat.

Seeds, safflower seed kernels, dried and Margarine, regular, 80% fat, composite, stick, without salt types were used in this article.

Infographic

Safflower vs Margarine 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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains more MagnesiumMagnesium +11666.7%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +3716.7%
Contains more IronIron +8066.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +12780%
Contains more ManganeseManganese +∞%
Contains less SodiumSodium -33.3%
~equal in Selenium ~0µg

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 0.67% 273% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin B1Vitamin B1 +11530%
Contains more Vitamin B2Vitamin B2 +1021.6%
Contains more Vitamin B3Vitamin B3 +9830.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +12900%
Contains more FolateFolate +15900%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +27200%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~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
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more ProteinProtein +10012.5%
Contains more CarbsCarbs +4798.6%
Contains more OtherOther +185.9%
Contains more FatsFats +109.9%
Contains more WaterWater +194%

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
19% 50% 31%
Saturated fat: Sat. Fat 15.189 g
Monounsaturated fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated fat -75.8%
Contains more Poly. FatPolyunsaturated fat +16.1%
Contains more Mono. FatMonounsaturated fat +701.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Margarine DV% diff.
Copper 1.747mg 0mg 194%
Vitamin B1 1.163mg 0.01mg 96%
Vitamin A 3µg 819µg 91%
Phosphorus 644mg 5mg 91%
Vitamin B6 1.17mg 0.009mg 89%
Manganese 2.014mg 88%
Monounsaturated fat 4.848g 38.877g 85%
Magnesium 353mg 3mg 83%
Vitamin B5 4.03mg 81%
Vitamin K 93µg 78%
Fats 38.45g 80.71g 65%
Iron 4.9mg 0.06mg 61%
Vitamin E 9mg 60%
Saturated fat 3.682g 15.189g 52%
Zinc 5.05mg 0mg 46%
Folate 160µg 1µg 40%
Protein 16.18g 0.16g 32%
Vitamin B2 0.415mg 0.037mg 29%
Polyunsaturated fat 28.223g 24.302g 26%
Potassium 687mg 18mg 20%
Vitamin B3 2.284mg 0.023mg 14%
Carbs 34.29g 0.7g 11%
Calories 517kcal 717kcal 10%
Calcium 78mg 3mg 8%
Vitamin B12 0µg 0.1µg 4%
Choline 12.4mg 2%
Vitamin C 0mg 0.2mg 0%
Net carbs 34.29g 0.7g N/A
Sodium 3mg 2mg 0%
Trans fat 14.89g 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%
Omega-3 - DPA 0.006g N/A
Omega-6 - Linoleic acid 21.522g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Margarine
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
55%
Margarine
Minerals Daily Need Coverage Score
178%
Safflower
1%
Margarine

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 11.507g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Margarine
Margarine contains less Sodium (difference - 1mg)
Which food is cheaper?
Margarine
Margarine is cheaper (difference - $0.3)
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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.