Safflower vs. Matzo — In-Depth Nutrition Comparison
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How are safflower and matzo different?
- Safflower is higher than matzo in copper, vitamin B6, phosphorus, magnesium, vitamin B5, vitamin B1, manganese, zinc, folate, and iron.
- Safflower covers your daily need for copper, 187% more than matzo.
- Safflower contains 14 times more magnesium than matzo. Safflower contains 353mg of magnesium, while matzo contains 25mg.
Seeds, safflower seed kernels, dried and Crackers, matzo, plain types were used in this article.
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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 | +1312% |
| Contains more CalciumCalcium | +500% |
| Contains more PotassiumPotassium | +513.4% |
| Contains more IronIron | +55.1% |
| Contains more CopperCopper | +2811.7% |
| Contains more ZincZinc | +642.6% |
| Contains more PhosphorusPhosphorus | +623.6% |
| Contains more ManganeseManganese | +209.8% |
| Contains less SodiumSodium | -100% |
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 AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +200.5% |
| Contains more Vitamin B2Vitamin B2 | +42.6% |
| Contains more Vitamin B5Vitamin B5 | +809.7% |
| Contains more Vitamin B6Vitamin B6 | +917.4% |
| Contains more FolateFolate | +841.2% |
| Contains more Vitamin B3Vitamin B3 | +70.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.747mg | 0.06mg | 187% |
| Polyunsaturated fat | 28.223g | 0.603g | 184% |
| Vitamin B6 | 1.17mg | 0.115mg | 81% |
| Phosphorus | 644mg | 89mg | 79% |
| Magnesium | 353mg | 25mg | 78% |
| Vitamin B5 | 4.03mg | 0.443mg | 72% |
| Selenium | 36.9µg | 67% | |
| Vitamin B1 | 1.163mg | 0.387mg | 65% |
| Manganese | 2.014mg | 0.65mg | 59% |
| Fats | 38.45g | 1.4g | 57% |
| Zinc | 5.05mg | 0.68mg | 40% |
| Folate | 160µg | 17µg | 36% |
| Iron | 4.9mg | 3.16mg | 22% |
| Potassium | 687mg | 112mg | 17% |
| Saturated fat | 3.682g | 0.226g | 16% |
| Carbs | 34.29g | 83.7g | 16% |
| Monounsaturated fat | 4.848g | 0.127g | 12% |
| Fiber | 3g | 12% | |
| Protein | 16.18g | 10g | 12% |
| Vitamin B2 | 0.415mg | 0.291mg | 10% |
| Vitamin B3 | 2.284mg | 3.892mg | 10% |
| Calcium | 78mg | 13mg | 7% |
| Calories | 517kcal | 395kcal | 6% |
| Choline | 10.8mg | 2% | |
| Net carbs | 34.29g | 80.7g | N/A |
| Sugar | 0.29g | N/A | |
| Sodium | 3mg | 0mg | 0% |
| Vitamin E | 0.06mg | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin K | 0.3µg | 0% | |
| Tryptophan | 0.183mg | 0.116mg | 0% |
| Threonine | 0.586mg | 0.267mg | 0% |
| Isoleucine | 0.717mg | 0.371mg | 0% |
| Leucine | 1.154mg | 0.692mg | 0% |
| Lysine | 0.534mg | 0.193mg | 0% |
| Methionine | 0.284mg | 0.176mg | 0% |
| Phenylalanine | 0.806mg | 0.494mg | 0% |
| Valine | 1.025mg | 0.42mg | 0% |
| Histidine | 0.452mg | 0.213mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +61.8% |
| Contains more FatsFats | +2646.4% |
| Contains more WaterWater | +30.7% |
| Contains more OtherOther | +810% |
| Contains more CarbsCarbs | +144.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3717.3% |
| Contains more Poly. FatPolyunsaturated fat | +4580.4% |
| Contains less Sat. FatSaturated fat | -93.9% |
