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  6. Safflower vs. Pacific saury raw

Safflower vs. Pacific saury raw — In-Depth Nutrition Comparison

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Summary of differences between safflower and pacific saury raw

  • Safflower has more copper, vitamin B1, vitamin B6, manganese, magnesium, vitamin B5, phosphorus, iron, and zinc, while pacific saury raw has more vitamin B12.
  • Safflower covers your daily need for copper, 188% more than pacific saury raw.
  • Safflower contains 20 times more vitamin B1 than pacific saury raw. While safflower contains 1.163mg of vitamin B1, pacific saury raw contains only 0.058mg.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Fish, pike, northern, raw.

Infographic

Safflower vs Pacific saury raw 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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more MagnesiumMagnesium +1038.7%
Contains more CalciumCalcium +36.8%
Contains more PotassiumPotassium +165.3%
Contains more IronIron +790.9%
Contains more CopperCopper +3325.5%
Contains more ZincZinc +653.7%
Contains more PhosphorusPhosphorus +192.7%
Contains less SodiumSodium -92.3%
Contains more ManganeseManganese +739.2%

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.
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 13% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin B1Vitamin B1 +1905.2%
Contains more Vitamin B2Vitamin B2 +558.7%
Contains more Vitamin B5Vitamin B5 +437.3%
Contains more Vitamin B6Vitamin B6 +900%
Contains more FolateFolate +966.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +600%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~2.3mg

All nutrients comparison - raw data values

Nutrient Safflower Pacific saury raw DV% diff.
Copper 1.747mg 0.051mg 188%
Polyunsaturated fat 28.223g 0.202g 187%
Vitamin B1 1.163mg 0.058mg 92%
Vitamin B12 0µg 2µg 83%
Vitamin B6 1.17mg 0.117mg 81%
Manganese 2.014mg 0.24mg 77%
Magnesium 353mg 31mg 77%
Vitamin B5 4.03mg 0.75mg 66%
Phosphorus 644mg 220mg 61%
Fats 38.45g 0.69g 58%
Iron 4.9mg 0.55mg 54%
Zinc 5.05mg 0.67mg 40%
Folate 160µg 15µg 36%
Vitamin B2 0.415mg 0.063mg 27%
Selenium 12.6µg 23%
Calories 517kcal 88kcal 21%
Saturated fat 3.682g 0.118g 16%
Vitamin D 0µg 2.5µg 13%
Potassium 687mg 259mg 13%
Cholesterol 0mg 39mg 13%
Monounsaturated fat 4.848g 0.157g 12%
Choline 65mg 12%
Vitamin D 0IU 99IU 12%
Carbs 34.29g 0g 11%
Protein 16.18g 19.26g 6%
Vitamin C 0mg 3.8mg 4%
Vitamin A 3µg 21µg 2%
Calcium 78mg 57mg 2%
Sodium 3mg 39mg 2%
Vitamin E 0.2mg 1%
Net carbs 34.29g 0g N/A
Vitamin B3 2.284mg 2.3mg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.183mg 0.216mg 0%
Threonine 0.586mg 0.844mg 0%
Isoleucine 0.717mg 0.887mg 0%
Leucine 1.154mg 1.565mg 0%
Lysine 0.534mg 1.768mg 0%
Methionine 0.284mg 0.57mg 0%
Phenylalanine 0.806mg 0.752mg 0%
Valine 1.025mg 0.992mg 0%
Histidine 0.452mg 0.567mg 0%
Omega-3 - EPA 0.033g N/A
Omega-3 - DHA 0.074g N/A
Omega-3 - DPA 0.014g N/A

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
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more FatsFats +5472.5%
Contains more CarbsCarbs +∞%
Contains more OtherOther +383.2%
Contains more ProteinProtein +19%
Contains more WaterWater +1304.3%

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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains more Mono. FatMonounsaturated fat +2987.9%
Contains more Poly. FatPolyunsaturated fat +13871.8%
Contains less Sat. FatSaturated fat -96.8%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.