Safflower vs. Bran raw — In-Depth Nutrition Comparison
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The main differences between safflower and bran raw
- Safflower has more copper, vitamin B6, vitamin B5, magnesium, folate, zinc, and vitamin B2; however, bran raw has more manganese and phosphorus.
- Daily need coverage for manganese for bran raw is 157% higher.
- Bran raw has 7 times less vitamin B6 than safflower. Safflower has 1.17mg of vitamin B6, while bran raw has 0.165mg.
- Bran raw is lower in saturated fat.
Food types used in this article are Seeds, safflower seed kernels, dried and Oat bran, raw.
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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 | +50.2% |
| Contains more CalciumCalcium | +34.5% |
| Contains more PotassiumPotassium | +21.4% |
| Contains more CopperCopper | +333.5% |
| Contains more ZincZinc | +62.4% |
| Contains less SodiumSodium | -25% |
| Contains more IronIron | +10.4% |
| Contains more PhosphorusPhosphorus | +14% |
| Contains more ManganeseManganese | +179.5% |
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 AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +88.6% |
| Contains more Vitamin B3Vitamin B3 | +144.5% |
| Contains more Vitamin B5Vitamin B5 | +169.7% |
| Contains more Vitamin B6Vitamin B6 | +609.1% |
| Contains more FolateFolate | +207.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 2.766g | 170% |
| Manganese | 2.014mg | 5.63mg | 157% |
| Copper | 1.747mg | 0.403mg | 149% |
| Selenium | 45.2µg | 82% | |
| Vitamin B6 | 1.17mg | 0.165mg | 77% |
| Fiber | 15.4g | 62% | |
| Vitamin B5 | 4.03mg | 1.494mg | 51% |
| Fats | 38.45g | 7.03g | 48% |
| Magnesium | 353mg | 235mg | 28% |
| Folate | 160µg | 52µg | 27% |
| Zinc | 5.05mg | 3.11mg | 18% |
| Vitamin B2 | 0.415mg | 0.22mg | 15% |
| Calories | 517kcal | 246kcal | 14% |
| Phosphorus | 644mg | 734mg | 13% |
| Saturated fat | 3.682g | 1.328g | 11% |
| Carbs | 34.29g | 66.22g | 11% |
| Vitamin B3 | 2.284mg | 0.934mg | 8% |
| Vitamin E | 1.01mg | 7% | |
| Choline | 32.2mg | 6% | |
| Monounsaturated fat | 4.848g | 2.376g | 6% |
| Iron | 4.9mg | 5.41mg | 6% |
| Potassium | 687mg | 566mg | 4% |
| Vitamin K | 3.2µg | 3% | |
| Protein | 16.18g | 17.3g | 2% |
| Calcium | 78mg | 58mg | 2% |
| Vitamin B1 | 1.163mg | 1.17mg | 1% |
| Net carbs | 34.29g | 50.82g | N/A |
| Sugar | 1.45g | N/A | |
| Sodium | 3mg | 4mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.335mg | 0% |
| Threonine | 0.586mg | 0.502mg | 0% |
| Isoleucine | 0.717mg | 0.668mg | 0% |
| Leucine | 1.154mg | 1.374mg | 0% |
| Lysine | 0.534mg | 0.76mg | 0% |
| Methionine | 0.284mg | 0.335mg | 0% |
| Phenylalanine | 0.806mg | 0.908mg | 0% |
| Valine | 1.025mg | 0.964mg | 0% |
| Histidine | 0.452mg | 0.41mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +446.9% |
| Contains more OtherOther | +88.3% |
| Contains more CarbsCarbs | +93.1% |
| Contains more WaterWater | +16.5% |
~equal in
Protein
~17.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +104% |
| Contains more Poly. FatPolyunsaturated fat | +920.4% |
| Contains less Sat. FatSaturated fat | -63.9% |