Safflower vs. Olive — In-Depth Nutrition Comparison
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The main differences between safflower and olive
- Olive contains less copper, vitamin B1, phosphorus, vitamin B6, manganese, magnesium, vitamin B5, zinc, folate, and vitamin B2 than safflower.
- Daily need coverage for copper for safflower is 166% higher.
Food types used in this article are Seeds, safflower seed kernels, dried and Olives, ripe, canned (small-extra large).
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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 | +8725% |
| Contains more PotassiumPotassium | +8487.5% |
| Contains more IronIron | +48.5% |
| Contains more CopperCopper | +596% |
| Contains more ZincZinc | +2195.5% |
| Contains more PhosphorusPhosphorus | +21366.7% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +9970% |
| Contains more CalciumCalcium | +12.8% |
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 | +38666.7% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +6073% |
| Contains more Vitamin B5Vitamin B5 | +26766.7% |
| Contains more Vitamin B6Vitamin B6 | +12900% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +566.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 0.911g | 182% |
| Copper | 1.747mg | 0.251mg | 166% |
| Vitamin B1 | 1.163mg | 0.003mg | 97% |
| Phosphorus | 644mg | 3mg | 92% |
| Vitamin B6 | 1.17mg | 0.009mg | 89% |
| Manganese | 2.014mg | 0.02mg | 87% |
| Magnesium | 353mg | 4mg | 83% |
| Vitamin B5 | 4.03mg | 0.015mg | 80% |
| Zinc | 5.05mg | 0.22mg | 44% |
| Fats | 38.45g | 10.68g | 43% |
| Folate | 160µg | 0µg | 40% |
| Sodium | 3mg | 735mg | 32% |
| Vitamin B2 | 0.415mg | 0mg | 32% |
| Protein | 16.18g | 0.84g | 31% |
| Calories | 517kcal | 115kcal | 20% |
| Iron | 4.9mg | 3.3mg | 20% |
| Potassium | 687mg | 8mg | 20% |
| Vitamin B3 | 2.284mg | 0.037mg | 14% |
| Fiber | 3.2g | 13% | |
| Vitamin E | 1.65mg | 11% | |
| Saturated fat | 3.682g | 1.415g | 10% |
| Carbs | 34.29g | 6.26g | 9% |
| Monounsaturated fat | 4.848g | 7.888g | 8% |
| Choline | 10.3mg | 2% | |
| Vitamin A | 3µg | 20µg | 2% |
| Selenium | 0.9µg | 2% | |
| Vitamin K | 1.4µg | 1% | |
| Calcium | 78mg | 88mg | 1% |
| Vitamin C | 0mg | 0.9mg | 1% |
| Net carbs | 34.29g | 3.06g | N/A |
| Tryptophan | 0.183mg | 0% | |
| Threonine | 0.586mg | 0.026mg | 0% |
| Isoleucine | 0.717mg | 0.031mg | 0% |
| Leucine | 1.154mg | 0.05mg | 0% |
| Lysine | 0.534mg | 0.032mg | 0% |
| Methionine | 0.284mg | 0.012mg | 0% |
| Phenylalanine | 0.806mg | 0.029mg | 0% |
| Valine | 1.025mg | 0.038mg | 0% |
| Histidine | 0.452mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1826.2% |
| Contains more FatsFats | +260% |
| Contains more CarbsCarbs | +447.8% |
| Contains more OtherOther | +144.8% |
| Contains more WaterWater | +1323.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +2998% |
| Contains less Sat. FatSaturated fat | -61.6% |
| Contains more Mono. FatMonounsaturated fat | +62.7% |
