Safflower vs. Monterey Jack — In-Depth Nutrition Comparison
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What are the main differences between safflower and monterey Jack?
- Safflower is richer in copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, iron, and folate, yet monterey Jack is richer in calcium.
- Safflower's daily need coverage for copper is 191% higher.
- Safflower has 183 times more manganese than monterey Jack. Safflower has 2.014mg of manganese, while monterey Jack has 0.011mg.
- Safflower contains less saturated fat.
We used Seeds, safflower seed kernels, dried and Cheese, monterey types in this comparison.
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 | +1207.4% |
| Contains more PotassiumPotassium | +748.1% |
| Contains more IronIron | +580.6% |
| Contains more CopperCopper | +5359.4% |
| Contains more ZincZinc | +68.3% |
| Contains more PhosphorusPhosphorus | +45% |
| Contains less SodiumSodium | -99.5% |
| Contains more ManganeseManganese | +18209.1% |
| Contains more CalciumCalcium | +856.4% |
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 B3Vitamin B3 | +2355.9% |
| Contains more Vitamin B5Vitamin B5 | +1819% |
| Contains more Vitamin B6Vitamin B6 | +1381% |
| Contains more FolateFolate | +788.9% |
| Contains more Vitamin AVitamin A | +6500% |
| Contains more Vitamin DVitamin D | +∞% |
| 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:
24.48 g
Fats:
30.28 g
Carbs:
0.68 g
Water:
41.01 g
Other:
3.55 g
| Contains more FatsFats | +27% |
| Contains more CarbsCarbs | +4942.6% |
| Contains more OtherOther | +53.8% |
| Contains more ProteinProtein | +51.3% |
| Contains more WaterWater | +629.7% |
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
19.066 g
Monounsaturated fat:
Mono. Fat
8.751 g
Polyunsaturated fat:
Poly. Fat
0.899 g
| Contains less Sat. FatSaturated fat | -80.7% |
| Contains more Poly. FatPolyunsaturated fat | +3039.4% |
| Contains more Mono. FatMonounsaturated fat | +80.5% |
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 Cholesterol |
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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 Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 1.747mg | 0.032mg | 191% |
| Polyunsaturated fat | 28.223g | 0.899g | 182% |
| Vitamin B1 | 1.163mg | 0.015mg | 96% |
| Manganese | 2.014mg | 0.011mg | 87% |
| Vitamin B6 | 1.17mg | 0.079mg | 84% |
| Magnesium | 353mg | 27mg | 78% |
| Vitamin B5 | 4.03mg | 0.21mg | 76% |
| Saturated fat | 3.682g | 19.066g | 70% |
| Calcium | 78mg | 746mg | 67% |
| Iron | 4.9mg | 0.72mg | 52% |
| Folate | 160µg | 18µg | 36% |
| Vitamin B12 | 0µg | 0.83µg | 35% |
| Cholesterol | 0mg | 89mg | 30% |
| Phosphorus | 644mg | 444mg | 29% |
| Selenium | 14.5µg | 26% | |
| Sodium | 3mg | 600mg | 26% |
| Vitamin A | 3µg | 198µg | 22% |
| Zinc | 5.05mg | 3mg | 19% |
| Potassium | 687mg | 81mg | 18% |
| Protein | 16.18g | 24.48g | 17% |
| Vitamin B3 | 2.284mg | 0.093mg | 14% |
| Fats | 38.45g | 30.28g | 13% |
| Carbs | 34.29g | 0.68g | 11% |
| Monounsaturated fat | 4.848g | 8.751g | 10% |
| Calories | 517kcal | 373kcal | 7% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Choline | 15.4mg | 3% | |
| Vitamin D | 0IU | 22IU | 3% |
| Vitamin B2 | 0.415mg | 0.39mg | 2% |
| Vitamin K | 2.5µg | 2% | |
| Vitamin E | 0.26mg | 2% | |
| Net carbs | 34.29g | 0.68g | N/A |
| Sugar | 0.5g | N/A | |
| Tryptophan | 0.183mg | 0.315mg | 0% |
| Threonine | 0.586mg | 0.871mg | 0% |
| Isoleucine | 0.717mg | 1.519mg | 0% |
| Leucine | 1.154mg | 2.344mg | 0% |
| Lysine | 0.534mg | 2.037mg | 0% |
| Methionine | 0.284mg | 0.641mg | 0% |
| Phenylalanine | 0.806mg | 1.289mg | 0% |
| Valine | 1.025mg | 1.635mg | 0% |
| Histidine | 0.452mg | 0.859mg | 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 |
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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%
26%
Minerals Daily Need Coverage Score
178%
72%
Comparison summary
Which food is lower in Cholesterol?
Safflower is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 597mg)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 15.384g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 27)
Which food is cheaper?
Safflower is cheaper (difference - $3.2)
Which food is richer in minerals?
Safflower is relatively richer in minerals
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.