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
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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.
| 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.
| 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
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
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
9%
Minerals Daily Need Coverage Score
178%
15%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 303mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 87)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Mashed potato is lower in Saturated fat (difference - 3.105g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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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.