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Safflower vs. Molasses — In-Depth Nutrition Comparison

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A recap on differences between safflower and molasses

  • Safflower has more copper, vitamin B1, phosphorus, vitamin B5, zinc, folate, vitamin B6, vitamin B2, and magnesium; however, molasses are higher in potassium.
  • Safflower covers your daily copper needs 140% more than molasses.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Molasses.

Infographic

Safflower vs Molasses 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 173% 62% 129% 177% 162% 7.9% 13% 4.8% 200% 97%
Contains more MagnesiumMagnesium +45.9%
Contains more CopperCopper +258.7%
Contains more ZincZinc +1641.4%
Contains more PhosphorusPhosphorus +1977.4%
Contains less SodiumSodium -91.9%
Contains more ManganeseManganese +31.6%
Contains more CalciumCalcium +162.8%
Contains more PotassiumPotassium +113.1%
~equal in Iron ~4.72mg

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% 0% 0% 0% 10% 0.46% 17% 48% 155% 0% 0% 0% 7.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2736.6%
Contains more Vitamin B2Vitamin B2 +20650%
Contains more Vitamin B3Vitamin B3 +145.6%
Contains more Vitamin B5Vitamin B5 +401.2%
Contains more Vitamin B6Vitamin B6 +74.6%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

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
75% 22% 3%
Protein: 0 g
Fats: 0.1 g
Carbs: 74.73 g
Water: 21.87 g
Other: 3.3 g
Contains more ProteinProtein +∞%
Contains more FatsFats +38350%
Contains more OtherOther +65.5%
Contains more CarbsCarbs +117.9%
Contains more WaterWater +289.1%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +15050%
Contains more Poly. FatPolyunsaturated fat +56346%
Contains less Sat. FatSaturated fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Molasses DV% diff.
Polyunsaturated fat 28.223g 0.05g 188%
Copper 1.747mg 0.487mg 140%
Vitamin B1 1.163mg 0.041mg 94%
Phosphorus 644mg 31mg 88%
Vitamin B5 4.03mg 0.804mg 65%
Fats 38.45g 0.1g 59%
Zinc 5.05mg 0.29mg 43%
Folate 160µg 0µg 40%
Vitamin B6 1.17mg 0.67mg 38%
Vitamin B2 0.415mg 0.002mg 32%
Selenium 17.8µg 32%
Protein 16.18g 0g 32%
Magnesium 353mg 242mg 26%
Potassium 687mg 1464mg 23%
Manganese 2.014mg 1.53mg 21%
Saturated fat 3.682g 0.018g 17%
Fructose 12.79g 16%
Calcium 78mg 205mg 13%
Carbs 34.29g 74.73g 13%
Monounsaturated fat 4.848g 0.032g 12%
Calories 517kcal 290kcal 11%
Vitamin B3 2.284mg 0.93mg 8%
Iron 4.9mg 4.72mg 2%
Choline 13.3mg 2%
Sodium 3mg 37mg 1%
Net carbs 34.29g 74.73g N/A
Sugar 74.72g N/A
Vitamin A 3µg 0µg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Molasses
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
18%
Molasses
Minerals Daily Need Coverage Score
178%
Safflower
103%
Molasses

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 74.72g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 34mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.2)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Molasses
Molasses is lower in Saturated fat (difference - 3.664g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.

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. Molasses - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168820/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.