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Safflower vs. Omelette — In-Depth Nutrition Comparison

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Differences between safflower and omelette

  • Safflower is higher than omelette in copper, vitamin B1, manganese, magnesium, vitamin B6, phosphorus, vitamin B5, iron, and zinc.
  • Safflower's daily need coverage for copper is 187% higher.
  • Safflower has 84 times more manganese than omelette. While safflower has 2.014mg of manganese, omelette has only 0.024mg.

The food types used in this comparison are Seeds, safflower seed kernels, dried and Egg, whole, cooked, omelet.

Infographic

Safflower vs Omelette 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 7.9% 14% 10% 56% 21% 30% 72% 20% 3.1% 141%
Contains more MagnesiumMagnesium +3109.1%
Contains more CalciumCalcium +62.5%
Contains more PotassiumPotassium +487.2%
Contains more IronIron +231.1%
Contains more CopperCopper +2673%
Contains more ZincZinc +363.3%
Contains more PhosphorusPhosphorus +285.6%
Contains less SodiumSodium -98.1%
Contains more ManganeseManganese +8291.7%

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 0% 57% 26% 26% 8.5% 89% 1.2% 77% 33% 95% 11% 29% 135%
Contains more Vitamin B1Vitamin B1 +3320.6%
Contains more Vitamin B3Vitamin B3 +3468.8%
Contains more Vitamin B5Vitamin B5 +212.6%
Contains more Vitamin B6Vitamin B6 +718.2%
Contains more FolateFolate +310.3%
Contains more Vitamin AVitamin A +5633.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin B2 ~0.386mg

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
11% 12% 76%
Protein: 10.57 g
Fats: 11.66 g
Carbs: 0.64 g
Water: 76.13 g
Other: 1 g
Contains more ProteinProtein +53.1%
Contains more FatsFats +229.8%
Contains more CarbsCarbs +5257.8%
Contains more OtherOther +446%
Contains more WaterWater +1254.6%

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
31% 45% 25%
Saturated fat: Sat. Fat 3.319 g
Monounsaturated fat: Mono. Fat 4.843 g
Polyunsaturated fat: Poly. Fat 2.712 g
Contains more Poly. FatPolyunsaturated fat +940.7%
~equal in Saturated fat ~3.319g
~equal in Monounsaturated fat ~4.843g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Omelette
Lower in Cholesterol ok
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
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Omelette DV% diff.
Copper 1.747mg 0.063mg 187%
Polyunsaturated fat 28.223g 2.712g 170%
Cholesterol 0mg 313mg 104%
Vitamin B1 1.163mg 0.034mg 94%
Manganese 2.014mg 0.024mg 87%
Magnesium 353mg 11mg 81%
Vitamin B6 1.17mg 0.143mg 79%
Phosphorus 644mg 167mg 68%
Vitamin B5 4.03mg 1.289mg 55%
Selenium 25.8µg 47%
Choline 247.6mg 45%
Iron 4.9mg 1.48mg 43%
Fats 38.45g 11.66g 41%
Zinc 5.05mg 1.09mg 36%
Vitamin B12 0µg 0.76µg 32%
Folate 160µg 39µg 30%
Vitamin A 3µg 172µg 19%
Calories 517kcal 154kcal 18%
Potassium 687mg 117mg 17%
Vitamin B3 2.284mg 0.064mg 14%
Carbs 34.29g 0.64g 11%
Protein 16.18g 10.57g 11%
Vitamin D 0µg 1.7µg 9%
Vitamin E 1.29mg 9%
Vitamin D 0IU 69IU 9%
Sodium 3mg 155mg 7%
Vitamin K 4.5µg 4%
Calcium 78mg 48mg 3%
Vitamin B2 0.415mg 0.386mg 2%
Saturated fat 3.682g 3.319g 2%
Net carbs 34.29g 0.64g N/A
Sugar 0.31g N/A
Trans fat 0.709g N/A
Monounsaturated fat 4.848g 4.843g 0%
Tryptophan 0.183mg 0.14mg 0%
Threonine 0.586mg 0.467mg 0%
Isoleucine 0.717mg 0.565mg 0%
Leucine 1.154mg 0.913mg 0%
Lysine 0.534mg 0.767mg 0%
Methionine 0.284mg 0.319mg 0%
Phenylalanine 0.806mg 0.572mg 0%
Valine 1.025mg 0.722mg 0%
Histidine 0.452mg 0.26mg 0%
Omega-3 - DHA 0.049g N/A
Omega-3 - DPA 0.006g N/A
Omega-6 - Eicosadienoic acid 0.015g N/A

Which food is preferable for your diet?

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

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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
45%
Omelette
Minerals Daily Need Coverage Score
178%
Safflower
37%
Omelette

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 313mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.31g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 152mg)
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 - $0.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Omelette
Omelette is lower in Saturated fat (difference - 0.363g)
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. Omelette - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172185/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.