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Safflower vs. Pilaf — In-Depth Nutrition Comparison

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Summary of differences between safflower and pilaf

  • The amount of copper, magnesium, phosphorus, vitamin B5, vitamin B6, manganese, vitamin B1, zinc, and iron in safflower is higher than in pilaf.
  • Safflower covers your daily need for copper, 176% more than pilaf.
  • Safflower contains 11 times more magnesium than pilaf. While safflower contains 353mg of magnesium, pilaf contains only 32mg.
  • The amount of sodium in safflower is lower.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Rice and vermicelli mix, rice pilaf flavor, unprepared.

Infographic

Safflower vs Pilaf 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.
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%
Pilaf
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 25% 17% 92% 55% 28% 66% 170% 115% 177%
Contains more MagnesiumMagnesium +1003.1%
Contains more PotassiumPotassium +265.4%
Contains more IronIron +100.8%
Contains more CopperCopper +952.4%
Contains more ZincZinc +400%
Contains more PhosphorusPhosphorus +318.2%
Contains less SodiumSodium -99.8%
Contains more ManganeseManganese +128.3%
~equal in Calcium ~83mg

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%
Pilaf
8
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 14% 1.3% 0.8% 0% 151% 20% 115% 43% 92% 2.5% 1.3% 159% 9.5%
Contains more Vitamin B1Vitamin B1 +92.9%
Contains more Vitamin B2Vitamin B2 +377%
Contains more Vitamin B5Vitamin B5 +463.6%
Contains more Vitamin B6Vitamin B6 +192.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +33.3%
Contains more Vitamin B3Vitamin B3 +168.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +32.5%
~equal in Vitamin D ~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
Pilaf
2
10% 76% 8% 4%
Protein: 10.42 g
Fats: 1.37 g
Carbs: 76.31 g
Water: 8.04 g
Other: 3.86 g
Contains more ProteinProtein +55.3%
Contains more FatsFats +2706.6%
Contains more OtherOther +41.5%
Contains more CarbsCarbs +122.5%
Contains more WaterWater +43.1%

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
Pilaf
1
29% 35% 36%
Saturated fat: Sat. Fat 0.307 g
Monounsaturated fat: Mono. Fat 0.373 g
Polyunsaturated fat: Poly. Fat 0.377 g
Contains more Mono. FatMonounsaturated fat +1199.7%
Contains more Poly. FatPolyunsaturated fat +7386.2%
Contains less Sat. FatSaturated fat -91.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Pilaf DV% diff.
Polyunsaturated fat 28.223g 0.377g 186%
Copper 1.747mg 0.166mg 176%
Magnesium 353mg 32mg 76%
Phosphorus 644mg 154mg 70%
Vitamin B5 4.03mg 0.715mg 66%
Selenium 32.4µg 59%
Vitamin B6 1.17mg 0.4mg 59%
Sodium 3mg 1303mg 57%
Fats 38.45g 1.37g 57%
Manganese 2.014mg 0.882mg 49%
Vitamin B1 1.163mg 0.603mg 47%
Zinc 5.05mg 1.01mg 37%
Iron 4.9mg 2.44mg 31%
Starch 71.23g 29%
Vitamin B2 0.415mg 0.087mg 25%
Vitamin B3 2.284mg 6.127mg 24%
Saturated fat 3.682g 0.307g 15%
Potassium 687mg 188mg 15%
Carbs 34.29g 76.31g 14%
Folate 160µg 212µg 13%
Protein 16.18g 10.42g 12%
Monounsaturated fat 4.848g 0.373g 11%
Calories 517kcal 359kcal 8%
Vitamin C 0mg 4.1mg 5%
Fiber 1.2g 5%
Choline 17.5mg 3%
Vitamin B12 0µg 0.02µg 1%
Calcium 78mg 83mg 1%
Net carbs 34.29g 75.11g N/A
Cholesterol 0mg 1mg 0%
Sugar 1.53g N/A
Vitamin A 3µg 4µg 0%
Vitamin E 0.04mg 0%
Vitamin K 0.5µg 0%
Tryptophan 0.183mg 0.086mg 0%
Threonine 0.586mg 0.221mg 0%
Isoleucine 0.717mg 0.279mg 0%
Leucine 1.154mg 0.523mg 0%
Lysine 0.534mg 0.189mg 0%
Methionine 0.284mg 0.145mg 0%
Phenylalanine 0.806mg 0.32mg 0%
Valine 1.025mg 0.374mg 0%
Histidine 0.452mg 0.15mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Pilaf
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
47%
Pilaf
Minerals Daily Need Coverage Score
178%
Safflower
77%
Pilaf

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 1mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 1.53g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 1300mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 60)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated fat?
Pilaf
Pilaf is lower in Saturated fat (difference - 3.375g)
Which food is cheaper?
Pilaf
Pilaf is cheaper (difference - $0.8)
Which food is richer in vitamins?
Pilaf
Pilaf is relatively richer in vitamins

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. Pilaf - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168951/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.