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  6. Safflower vs. Mustard Greens Raw

Safflower vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Differences between safflower and mustard Greens Raw

  • Safflower is higher in copper, vitamin B1, phosphorus, magnesium, vitamin B5, vitamin B6, zinc, and iron; however, mustard Greens Raw are richer in vitamin C and vitamin A.
  • Safflower's daily need coverage for copper is 176% higher.
  • Safflower has 20 times more zinc than mustard Greens Raw. While safflower has 5.05mg of zinc, mustard Greens Raw have only 0.25mg.

The food types used in this comparison are Seeds, safflower seed kernels, dried and Mustard greens, raw.

Infographic

Safflower vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more MagnesiumMagnesium +1003.1%
Contains more PotassiumPotassium +78.9%
Contains more IronIron +198.8%
Contains more CopperCopper +958.8%
Contains more ZincZinc +1920%
Contains more PhosphorusPhosphorus +1010.3%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +47.4%

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.
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B1Vitamin B1 +1353.8%
Contains more Vitamin B2Vitamin B2 +277.3%
Contains more Vitamin B3Vitamin B3 +185.5%
Contains more Vitamin B5Vitamin B5 +1819%
Contains more Vitamin B6Vitamin B6 +550%
Contains more FolateFolate +1233.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +4933.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Mustard Greens Raw DV% diff.
Vitamin K 257.5µg 215%
Polyunsaturated fat 28.223g 0.038g 188%
Copper 1.747mg 0.165mg 176%
Vitamin B1 1.163mg 0.08mg 90%
Manganese 2.014mg 88%
Phosphorus 644mg 58mg 84%
Vitamin C 0mg 70mg 78%
Magnesium 353mg 32mg 76%
Vitamin B6 1.17mg 0.18mg 76%
Vitamin B5 4.03mg 0.21mg 76%
Fats 38.45g 0.42g 59%
Zinc 5.05mg 0.25mg 44%
Iron 4.9mg 1.64mg 41%
Folate 160µg 12µg 37%
Protein 16.18g 2.86g 27%
Calories 517kcal 27kcal 25%
Vitamin B2 0.415mg 0.11mg 23%
Saturated fat 3.682g 0.01g 17%
Vitamin A 3µg 151µg 16%
Fiber 3.2g 13%
Vitamin E 2.01mg 13%
Monounsaturated fat 4.848g 0.092g 12%
Carbs 34.29g 4.67g 10%
Vitamin B3 2.284mg 0.8mg 9%
Potassium 687mg 384mg 9%
Calcium 78mg 115mg 4%
Selenium 0.9µg 2%
Sodium 3mg 20mg 1%
Net carbs 34.29g 1.47g N/A
Sugar 1.32g N/A
Choline 0.5mg 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%

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
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +465.7%
Contains more FatsFats +9054.8%
Contains more CarbsCarbs +634.3%
Contains more OtherOther +304.4%
Contains more WaterWater +1513.9%

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Mono. FatMonounsaturated fat +5169.6%
Contains more Poly. FatPolyunsaturated fat +74171.1%
Contains less Sat. FatSaturated fat -99.7%

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. Mustard Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.