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Safflower vs. Minestrone — In-Depth Nutrition Comparison

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Differences between safflower and minestrone

  • Safflower is higher than minestrone in copper, vitamin B1, phosphorus, vitamin B6, magnesium, manganese, vitamin B5, iron, zinc, and folate.
  • Safflower's daily need coverage for copper is 188% higher.
  • Safflower has 118 times more magnesium than minestrone. While safflower has 353mg of magnesium, minestrone has only 3mg.

The food types used in this comparison are Seeds, safflower seed kernels, dried and Soup, minestrone, canned, prepared with equal volume water.

Infographic

Safflower vs Minestrone 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% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +11666.7%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +428.5%
Contains more IronIron +1189.5%
Contains more CopperCopper +3325.5%
Contains more ZincZinc +1529%
Contains more PhosphorusPhosphorus +2700%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1225%
~equal in Selenium ~µg

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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin B1Vitamin B1 +5186.4%
Contains more Vitamin B2Vitamin B2 +2205.6%
Contains more Vitamin B3Vitamin B3 +484.1%
Contains more Vitamin B5Vitamin B5 +2778.6%
Contains more Vitamin B6Vitamin B6 +2753.7%
Contains more FolateFolate +966.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1533.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +814.1%
Contains more FatsFats +3597.1%
Contains more CarbsCarbs +635.8%
Contains more OtherOther +355%
Contains more WaterWater +1525.1%

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
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +1571.7%
Contains more Poly. FatPolyunsaturated fat +6035.4%
Contains less Sat. FatSaturated fat -93.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Minestrone DV% diff.
Copper 1.747mg 0.051mg 188%
Polyunsaturated fat 28.223g 0.46g 185%
Vitamin B1 1.163mg 0.022mg 95%
Phosphorus 644mg 23mg 89%
Vitamin B6 1.17mg 0.041mg 87%
Magnesium 353mg 3mg 83%
Manganese 2.014mg 0.152mg 81%
Vitamin B5 4.03mg 0.14mg 78%
Fats 38.45g 1.04g 58%
Iron 4.9mg 0.38mg 57%
Zinc 5.05mg 0.31mg 43%
Folate 160µg 15µg 36%
Vitamin B2 0.415mg 0.018mg 31%
Protein 16.18g 1.77g 29%
Calories 517kcal 34kcal 24%
Saturated fat 3.682g 0.23g 16%
Potassium 687mg 130mg 16%
Vitamin B3 2.284mg 0.391mg 12%
Sodium 3mg 254mg 11%
Monounsaturated fat 4.848g 0.29g 11%
Carbs 34.29g 4.66g 10%
Calcium 78mg 14mg 6%
Vitamin A 3µg 49µg 5%
Fiber 0.4g 2%
Vitamin C 0mg 0.5mg 1%
Net carbs 34.29g 4.26g N/A
Cholesterol 0mg 1mg 0%
Tryptophan 0.183mg 0.013mg 0%
Threonine 0.586mg 0.043mg 0%
Isoleucine 0.717mg 0.054mg 0%
Leucine 1.154mg 0.098mg 0%
Lysine 0.534mg 0.076mg 0%
Methionine 0.284mg 0.018mg 0%
Phenylalanine 0.806mg 0.064mg 0%
Valine 1.025mg 0.074mg 0%
Histidine 0.452mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Minestrone
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
5%
Minestrone
Minerals Daily Need Coverage Score
178%
Safflower
12%
Minestrone

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 251mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 47)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Minestrone
Minestrone is lower in Saturated fat (difference - 3.452g)
Which food is cheaper?
Minestrone
Minestrone is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.