Safflower vs. Oats — In-Depth Nutrition Comparison
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How are safflower and oats different?
- Safflower is higher in copper, vitamin B6, vitamin B5, magnesium, vitamin B1, folate, vitamin B2, and phosphorus; however, oats are richer in manganese.
- Daily need coverage for manganese for oats is 126% higher.
- Safflower contains 10 times more vitamin B6 than oats. While safflower contains 1.17mg of vitamin B6, oats contain only 0.119mg.
- Oats have less saturated fat.
Seeds, safflower seed kernels, dried and Oats are the varieties used in this article.
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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 | +99.4% |
| Contains more CalciumCalcium | +44.4% |
| Contains more PotassiumPotassium | +60.1% |
| Contains more CopperCopper | +179.1% |
| Contains more ZincZinc | +27.2% |
| Contains more PhosphorusPhosphorus | +23.1% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +144.1% |
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 B1Vitamin B1 | +52.4% |
| Contains more Vitamin B2Vitamin B2 | +198.6% |
| Contains more Vitamin B3Vitamin B3 | +137.7% |
| Contains more Vitamin B5Vitamin B5 | +198.7% |
| Contains more Vitamin B6Vitamin B6 | +883.2% |
| Contains more FolateFolate | +185.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 2.535g | 171% |
| Manganese | 2.014mg | 4.916mg | 126% |
| Copper | 1.747mg | 0.626mg | 125% |
| Vitamin B6 | 1.17mg | 0.119mg | 81% |
| Vitamin B5 | 4.03mg | 1.349mg | 54% |
| Fats | 38.45g | 6.9g | 49% |
| Fiber | 10.6g | 42% | |
| Magnesium | 353mg | 177mg | 42% |
| Vitamin B1 | 1.163mg | 0.763mg | 33% |
| Folate | 160µg | 56µg | 26% |
| Vitamin B2 | 0.415mg | 0.139mg | 21% |
| Phosphorus | 644mg | 523mg | 17% |
| Saturated fat | 3.682g | 1.217g | 11% |
| Carbs | 34.29g | 66.27g | 11% |
| Zinc | 5.05mg | 3.97mg | 10% |
| Potassium | 687mg | 429mg | 8% |
| Vitamin B3 | 2.284mg | 0.961mg | 8% |
| Monounsaturated fat | 4.848g | 2.178g | 7% |
| Calories | 517kcal | 389kcal | 6% |
| Iron | 4.9mg | 4.72mg | 2% |
| Calcium | 78mg | 54mg | 2% |
| Protein | 16.18g | 16.89g | 1% |
| Net carbs | 34.29g | 55.67g | N/A |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.234mg | 0% |
| Threonine | 0.586mg | 0.575mg | 0% |
| Isoleucine | 0.717mg | 0.694mg | 0% |
| Leucine | 1.154mg | 1.284mg | 0% |
| Lysine | 0.534mg | 0.701mg | 0% |
| Methionine | 0.284mg | 0.312mg | 0% |
| Phenylalanine | 0.806mg | 0.895mg | 0% |
| Valine | 1.025mg | 0.937mg | 0% |
| Histidine | 0.452mg | 0.405mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +457.2% |
| Contains more OtherOther | +217.4% |
| Contains more CarbsCarbs | +93.3% |
| Contains more WaterWater | +46.3% |
~equal in
Protein
~16.89g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +122.6% |
| Contains more Poly. FatPolyunsaturated fat | +1013.3% |
| Contains less Sat. FatSaturated fat | -66.9% |
