Safflower vs. Mustard — In-Depth Nutrition Comparison
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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
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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
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Calcium
+23.8%
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Iron
+204.3%
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Magnesium
+635.4%
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Phosphorus
+496.3%
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Potassium
+352%
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less
Sodium
-99.7%
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Zinc
+689.1%
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Copper
+2260.8%
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Manganese
+377.3%
Contains
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Calcium
+23.8%
Contains
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Iron
+204.3%
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Magnesium
+635.4%
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Phosphorus
+496.3%
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Potassium
+352%
Contains
less
Sodium
-99.7%
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Zinc
+689.1%
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Copper
+2260.8%
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Manganese
+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.
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Vitamin B1
+557.1%
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Vitamin B2
+492.9%
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Vitamin B3
+304.2%
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Vitamin B5
+1486.6%
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Vitamin B6
+1571.4%
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Folate
+2185.7%
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Vitamin A
+118%
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Vitamin C
+∞%
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Vitamin B1
+557.1%
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Vitamin B2
+492.9%
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Vitamin B3
+304.2%
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Vitamin B5
+1486.6%
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Vitamin B6
+1571.4%
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Folate
+2185.7%
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Vitamin A
+118%
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+332.6%
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Fats
+1051.2%
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Carbs
+488.2%
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Other
+62%
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Water
+1389.7%
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Protein
+332.6%
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Fats
+1051.2%
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Carbs
+488.2%
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Other
+62%
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Water
+1389.7%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Monounsaturated Fat
+122.2%
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Polyunsaturated fat
+3546.4%
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Saturated Fat
-94.2%
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Monounsaturated Fat
+122.2%
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Polyunsaturated fat
+3546.4%
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Saturated Fat
-94.2%
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 Sugar |
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| Lower in Sodium |
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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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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 34.29g | 1.83g |
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| Protein | 16.18g | 3.74g |
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| Fats | 38.45g | 3.34g |
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| Carbs | 34.29g | 5.83g |
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| Calories | 517kcal | 60kcal |
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| Starch | 0.64g |
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| Fructose | 0.23g |
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| Sugar | 0.92g |
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| Fiber | 4g |
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| Calcium | 78mg | 63mg |
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| Iron | 4.9mg | 1.61mg |
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| Magnesium | 353mg | 48mg |
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| Phosphorus | 644mg | 108mg |
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| Potassium | 687mg | 152mg |
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| Sodium | 3mg | 1104mg |
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| Zinc | 5.05mg | 0.64mg |
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| Copper | 1.747mg | 0.074mg |
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| Manganese | 2.014mg | 0.422mg |
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| Selenium | 33.5µg |
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| Vitamin A | 50IU | 109IU |
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| Vitamin A RAE | 3µg | 5µg |
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| Vitamin E | 0.36mg |
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| Vitamin C | 0mg | 0.3mg |
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| Vitamin B1 | 1.163mg | 0.177mg |
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| Vitamin B2 | 0.415mg | 0.07mg |
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| Vitamin B3 | 2.284mg | 0.565mg |
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| Vitamin B5 | 4.03mg | 0.254mg |
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| Vitamin B6 | 1.17mg | 0.07mg |
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| Folate | 160µg | 7µg |
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| Vitamin K | 1.4µg |
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| Tryptophan | 0.183mg | 0.009mg |
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| Threonine | 0.586mg | 0.167mg |
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| Isoleucine | 0.717mg | 0.146mg |
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| Leucine | 1.154mg | 0.292mg |
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| Lysine | 0.534mg | 0.264mg |
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| Methionine | 0.284mg | 0.076mg |
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| Phenylalanine | 0.806mg | 0.161mg |
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| Valine | 1.025mg | 0.189mg |
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| Histidine | 0.452mg | 0.119mg |
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| Trans Fat | 0.009g |
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| Saturated Fat | 3.682g | 0.214g |
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| Monounsaturated Fat | 4.848g | 2.182g |
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| Polyunsaturated fat | 28.223g | 0.774g |
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| Omega-6 - Eicosadienoic acid | 0.01g |
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| Omega-6 - Linoleic acid | 0.358g |
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| Omega-3 - ALA | 0.373g |
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| Omega-3 - Eicosatrienoic acid | 0.018g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
89%
10%
Minerals Daily Need Coverage Score
178%
60%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 1101mg)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 32)
Which food is cheaper?
Safflower is cheaper (difference - $1.3)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard is lower in Saturated Fat (difference - 3.468g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.