Safflower vs. Onion — In-Depth Nutrition Comparison
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Summary of differences between safflower and onions
- The amount of copper, vitamin B1, phosphorus, manganese, magnesium, vitamin B6, vitamin B5, iron, zinc, and folate in safflower is higher than in onions.
- Safflower covers your daily need for copper, 190% more than onions.
- Safflower contains 35 times more magnesium than onions. While safflower contains 353mg of magnesium, onions contain only 10mg.
These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Onions, raw.
Infographic
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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 | +3430% |
| Contains more CalciumCalcium | +239.1% |
| Contains more PotassiumPotassium | +370.5% |
| Contains more IronIron | +2233.3% |
| Contains more CopperCopper | +4379.5% |
| Contains more ZincZinc | +2870.6% |
| Contains more PhosphorusPhosphorus | +2120.7% |
| Contains less SodiumSodium | -25% |
| Contains more ManganeseManganese | +1461.2% |
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 | +2428.3% |
| Contains more Vitamin B2Vitamin B2 | +1437% |
| Contains more Vitamin B3Vitamin B3 | +1869% |
| Contains more Vitamin B5Vitamin B5 | +3176.4% |
| Contains more Vitamin B6Vitamin B6 | +875% |
| Contains more FolateFolate | +742.1% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 1.747mg | 0.039mg | 190% |
| Polyunsaturated fat | 28.223g | 0.017g | 188% |
| Vitamin B1 | 1.163mg | 0.046mg | 93% |
| Phosphorus | 644mg | 29mg | 88% |
| Magnesium | 353mg | 10mg | 82% |
| Manganese | 2.014mg | 0.129mg | 82% |
| Vitamin B6 | 1.17mg | 0.12mg | 81% |
| Vitamin B5 | 4.03mg | 0.123mg | 78% |
| Fats | 38.45g | 0.1g | 59% |
| Iron | 4.9mg | 0.21mg | 59% |
| Zinc | 5.05mg | 0.17mg | 44% |
| Folate | 160µg | 19µg | 35% |
| Vitamin B2 | 0.415mg | 0.027mg | 30% |
| Protein | 16.18g | 1.1g | 30% |
| Calories | 517kcal | 40kcal | 24% |
| Saturated fat | 3.682g | 0.042g | 17% |
| Potassium | 687mg | 146mg | 16% |
| Vitamin B3 | 2.284mg | 0.116mg | 14% |
| Monounsaturated fat | 4.848g | 0.013g | 12% |
| Vitamin C | 0mg | 7.4mg | 8% |
| Carbs | 34.29g | 9.34g | 8% |
| Fiber | 1.7g | 7% | |
| Calcium | 78mg | 23mg | 6% |
| Fructose | 1.29g | 2% | |
| Selenium | 0.5µg | 1% | |
| Choline | 6.1mg | 1% | |
| Net carbs | 34.29g | 7.64g | N/A |
| Sugar | 4.24g | N/A | |
| Sodium | 3mg | 4mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Vitamin E | 0.02mg | 0% | |
| Vitamin K | 0.4µg | 0% | |
| Tryptophan | 0.183mg | 0.014mg | 0% |
| Threonine | 0.586mg | 0.021mg | 0% |
| Isoleucine | 0.717mg | 0.014mg | 0% |
| Leucine | 1.154mg | 0.025mg | 0% |
| Lysine | 0.534mg | 0.039mg | 0% |
| Methionine | 0.284mg | 0.002mg | 0% |
| Phenylalanine | 0.806mg | 0.025mg | 0% |
| Valine | 1.025mg | 0.021mg | 0% |
| Histidine | 0.452mg | 0.014mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1370.9% |
| Contains more FatsFats | +38350% |
| Contains more CarbsCarbs | +267.1% |
| Contains more OtherOther | +1460% |
| Contains more WaterWater | +1485.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +37192.3% |
| Contains more Poly. FatPolyunsaturated fat | +165917.6% |
| Contains less Sat. FatSaturated fat | -98.9% |
