Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Safflower vs. Olive — In-Depth Nutrition Comparison

Compare

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).

Infographic

Safflower vs Olive 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%
Olive
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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.
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%
Olive
5
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Olive
1
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Poly. FatPolyunsaturated fat +2998%
Contains less Sat. FatSaturated fat -61.6%
Contains more Mono. FatMonounsaturated fat +62.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Olive
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Saturated fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Olive 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
82%
Safflower
4%
Olive
Minerals Daily Need Coverage Score
178%
Safflower
35%
Olive

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 732mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.7)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Olive
Olive is lower in Saturated fat (difference - 2.267g)
Which food contains less Cholesterol?
?
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.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.