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  6. Safflower vs. Mashed potato

Safflower vs. Mashed potato — In-Depth Nutrition Comparison

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Significant differences between safflower and mashed potato

  • The amount of copper, vitamin B1, phosphorus, manganese, vitamin B6, magnesium, iron, zinc, folate, and vitamin B2 in safflower is higher than in mashed potato.
  • Safflower covers your daily copper needs 190% more than mashed potato.
  • Mashed potato has 78 times less vitamin B1 than safflower. Safflower has 1.163mg of vitamin B1, while mashed potato has 0.015mg.

Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Fast foods, potato, mashed.

Infographic

Safflower vs Mashed potato 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Contains more MagnesiumMagnesium +2253.3%
Contains more CalciumCalcium +333.3%
Contains more PotassiumPotassium +140.2%
Contains more IronIron +1480.6%
Contains more CopperCopper +4891.4%
Contains more ZincZinc +2195.5%
Contains more PhosphorusPhosphorus +991.5%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +1955.1%

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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Contains more Vitamin B1Vitamin B1 +7653.3%
Contains more Vitamin B2Vitamin B2 +2666.7%
Contains more Vitamin B3Vitamin B3 +111.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +875%
Contains more FolateFolate +1677.8%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Mashed potato DV% diff.
Copper 1.747mg 0.035mg 190%
Polyunsaturated fat 28.223g 1.342g 179%
Vitamin B1 1.163mg 0.015mg 96%
Phosphorus 644mg 59mg 84%
Manganese 2.014mg 0.098mg 83%
Vitamin B6 1.17mg 0.12mg 81%
Vitamin B5 4.03mg 81%
Magnesium 353mg 15mg 80%
Iron 4.9mg 0.31mg 57%
Fats 38.45g 2.82g 55%
Zinc 5.05mg 0.22mg 44%
Folate 160µg 9µg 38%
Vitamin B2 0.415mg 0.015mg 31%
Protein 16.18g 1.65g 29%
Calories 517kcal 89kcal 21%
Saturated fat 3.682g 0.577g 14%
Sodium 3mg 306mg 13%
Potassium 687mg 286mg 12%
Monounsaturated fat 4.848g 0.72g 10%
Vitamin B3 2.284mg 1.08mg 8%
Carbs 34.29g 14.65g 7%
Calcium 78mg 18mg 6%
Fiber 1.3g 5%
Starch 12.1g 5%
Vitamin K 5.9µg 5%
Vitamin A 3µg 43µg 4%
Vitamin B12 0µg 0.07µg 3%
Vitamin E 0.42mg 3%
Choline 13.4mg 2%
Selenium 0.8µg 1%
Net carbs 34.29g 13.35g N/A
Sugar 0.5g N/A
Trans fat 0.105g 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 0.2g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.174g N/A
Omega-3 - DPA 0.001g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 1.146g N/A

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% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Contains more ProteinProtein +880.6%
Contains more FatsFats +1263.5%
Contains more CarbsCarbs +134.1%
Contains more OtherOther +333.3%
Contains more WaterWater +1316.7%

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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 g
Contains more Mono. FatMonounsaturated fat +573.3%
Contains more Poly. FatPolyunsaturated fat +2003.1%
Contains less Sat. FatSaturated fat -84.3%

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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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.