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Safflower vs. Orange juice — In-Depth Nutrition Comparison

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What are the differences between safflower and orange juice?

  • Safflower is higher in copper, phosphorus, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, iron, and zinc, yet orange juice is higher in vitamin C.
  • Safflower's daily need coverage for copper is 189% more.
  • Safflower has 144 times more manganese than orange juice. While safflower has 2.014mg of manganese, orange juice has only 0.014mg.

We used Seeds, safflower seed kernels, dried and Orange juice, raw types in this article.

Infographic

Safflower vs Orange juice 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% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +3109.1%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +243.5%
Contains more IronIron +2350%
Contains more CopperCopper +3870.5%
Contains more ZincZinc +10000%
Contains more PhosphorusPhosphorus +3688.2%
Contains more ManganeseManganese +14285.7%
Contains less SodiumSodium -66.7%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin B1Vitamin B1 +1192.2%
Contains more Vitamin B2Vitamin B2 +1283.3%
Contains more Vitamin B3Vitamin B3 +471%
Contains more Vitamin B5Vitamin B5 +2021.1%
Contains more Vitamin B6Vitamin B6 +2825%
Contains more FolateFolate +433.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +233.3%
~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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +2211.4%
Contains more FatsFats +19125%
Contains more CarbsCarbs +229.7%
Contains more OtherOther +1265%
Contains more WaterWater +1471.2%

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Mono. FatMonounsaturated fat +13366.7%
Contains more Poly. FatPolyunsaturated fat +70457.5%
Contains less Sat. FatSaturated fat -99.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Orange juice DV% diff.
Copper 1.747mg 0.044mg 189%
Polyunsaturated fat 28.223g 0.04g 188%
Phosphorus 644mg 17mg 90%
Vitamin B1 1.163mg 0.09mg 89%
Manganese 2.014mg 0.014mg 87%
Vitamin B6 1.17mg 0.04mg 87%
Magnesium 353mg 11mg 81%
Vitamin B5 4.03mg 0.19mg 77%
Fats 38.45g 0.2g 59%
Iron 4.9mg 0.2mg 59%
Vitamin C 0mg 50mg 56%
Zinc 5.05mg 0.05mg 45%
Folate 160µg 30µg 33%
Protein 16.18g 0.7g 31%
Vitamin B2 0.415mg 0.03mg 30%
Calories 517kcal 45kcal 24%
Saturated fat 3.682g 0.024g 17%
Potassium 687mg 200mg 14%
Monounsaturated fat 4.848g 0.036g 12%
Vitamin B3 2.284mg 0.4mg 12%
Carbs 34.29g 10.4g 8%
Calcium 78mg 11mg 7%
Choline 6.2mg 1%
Vitamin A 3µg 10µg 1%
Fiber 0.2g 1%
Net carbs 34.29g 10.2g N/A
Sugar 8.4g N/A
Sodium 3mg 1mg 0%
Vitamin E 0.04mg 0%
Selenium 0.1µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.183mg 0.002mg 0%
Threonine 0.586mg 0.008mg 0%
Isoleucine 0.717mg 0.008mg 0%
Leucine 1.154mg 0.013mg 0%
Lysine 0.534mg 0.009mg 0%
Methionine 0.284mg 0.003mg 0%
Phenylalanine 0.806mg 0.009mg 0%
Valine 1.025mg 0.011mg 0%
Histidine 0.452mg 0.003mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
178%
Safflower
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 8.4g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 3.658g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.8)
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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.