Safflower vs. Mustard — In-Depth Nutrition Comparison
Compare
What are the differences between safflower and mustard?
- Safflower is richer than mustard in copper, vitamin B6, vitamin B1, phosphorus, vitamin B5, magnesium, manganese, iron, and zinc.
- Safflower's daily need coverage for copper is 186% more.
- Safflower has 17 times more vitamin B6 than mustard. While safflower has 1.17mg of vitamin B6, mustard has only 0.07mg.
- The amount of sodium in safflower is lower.
We used Seeds, safflower seed kernels, dried and Mustard, prepared, yellow types in this article.
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.
| Contains more MagnesiumMagnesium | +635.4% |
| Contains more CalciumCalcium | +23.8% |
| Contains more PotassiumPotassium | +352% |
| Contains more IronIron | +204.3% |
| Contains more CopperCopper | +2260.8% |
| Contains more ZincZinc | +689.1% |
| Contains more PhosphorusPhosphorus | +496.3% |
| Contains less SodiumSodium | -99.7% |
| Contains more ManganeseManganese | +377.3% |
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 | +557.1% |
| Contains more Vitamin B2Vitamin B2 | +492.9% |
| Contains more Vitamin B3Vitamin B3 | +304.2% |
| Contains more Vitamin B5Vitamin B5 | +1486.6% |
| Contains more Vitamin B6Vitamin B6 | +1571.4% |
| Contains more FolateFolate | +2185.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +66.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.747mg | 0.074mg | 186% |
| Polyunsaturated fat | 28.223g | 0.774g | 183% |
| Vitamin B6 | 1.17mg | 0.07mg | 85% |
| Vitamin B1 | 1.163mg | 0.177mg | 82% |
| Phosphorus | 644mg | 108mg | 77% |
| Vitamin B5 | 4.03mg | 0.254mg | 76% |
| Magnesium | 353mg | 48mg | 73% |
| Manganese | 2.014mg | 0.422mg | 69% |
| Selenium | 33.5µg | 61% | |
| Fats | 38.45g | 3.34g | 54% |
| Sodium | 3mg | 1104mg | 48% |
| Iron | 4.9mg | 1.61mg | 41% |
| Zinc | 5.05mg | 0.64mg | 40% |
| Folate | 160µg | 7µg | 38% |
| Vitamin B2 | 0.415mg | 0.07mg | 27% |
| Protein | 16.18g | 3.74g | 25% |
| Calories | 517kcal | 60kcal | 23% |
| Potassium | 687mg | 152mg | 16% |
| Fiber | 4g | 16% | |
| Saturated fat | 3.682g | 0.214g | 16% |
| Vitamin B3 | 2.284mg | 0.565mg | 11% |
| Carbs | 34.29g | 5.83g | 9% |
| Monounsaturated fat | 4.848g | 2.182g | 7% |
| Choline | 22.4mg | 4% | |
| Vitamin E | 0.36mg | 2% | |
| Calcium | 78mg | 63mg | 2% |
| Vitamin K | 1.4µg | 1% | |
| Vitamin C | 0mg | 0.3mg | 0% |
| Net carbs | 34.29g | 1.83g | N/A |
| Sugar | 0.92g | N/A | |
| Starch | 0.64g | 0% | |
| Vitamin A | 3µg | 5µg | 0% |
| Trans fat | 0.009g | N/A | |
| Tryptophan | 0.183mg | 0.009mg | 0% |
| Threonine | 0.586mg | 0.167mg | 0% |
| Isoleucine | 0.717mg | 0.146mg | 0% |
| Leucine | 1.154mg | 0.292mg | 0% |
| Lysine | 0.534mg | 0.264mg | 0% |
| Methionine | 0.284mg | 0.076mg | 0% |
| Phenylalanine | 0.806mg | 0.161mg | 0% |
| Valine | 1.025mg | 0.189mg | 0% |
| Histidine | 0.452mg | 0.119mg | 0% |
| Fructose | 0.23g | 0% | |
| Omega-3 - ALA | 0.373g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.018g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.01g | N/A | |
| Omega-6 - Linoleic acid | 0.358g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +332.6% |
| Contains more FatsFats | +1051.2% |
| Contains more CarbsCarbs | +488.2% |
| Contains more OtherOther | +62% |
| Contains more WaterWater | +1389.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +122.2% |
| Contains more Poly. FatPolyunsaturated fat | +3546.4% |
| Contains less Sat. FatSaturated fat | -94.2% |
