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% |
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% |
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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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
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% |
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 | Equal | |
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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%
24%
Minerals Daily Need Coverage Score
178%
51%
Comparison summary
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.29g)
Which food contains less Sodium?
Matzo contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Matzo is lower in Saturated fat (difference - 3.456g)
Which food is cheaper?
Matzo is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is richer in vitamins?
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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.