Safflower vs. Potato — In-Depth Nutrition Comparison
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Summary of differences between safflower and potatoes
- The amount of copper, vitamin B1, phosphorus, manganese, magnesium, vitamin B5, vitamin B6, iron, zinc, and folate in safflower is higher than in potatoes.
- Safflower covers your daily need for copper, 182% more than potatoes.
- Safflower contains 17 times more zinc than potatoes. While safflower contains 5.05mg of zinc, potatoes contain only 0.3mg.
These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Potatoes, flesh, and skin, raw.
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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 | +1434.8% |
| Contains more CalciumCalcium | +550% |
| Contains more PotassiumPotassium | +61.6% |
| Contains more IronIron | +504.9% |
| Contains more CopperCopper | +1488.2% |
| Contains more ZincZinc | +1583.3% |
| Contains more PhosphorusPhosphorus | +1029.8% |
| Contains less SodiumSodium | -50% |
| Contains more ManganeseManganese | +907% |
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 | +1335.8% |
| Contains more Vitamin B2Vitamin B2 | +1196.9% |
| Contains more Vitamin B3Vitamin B3 | +115.3% |
| Contains more Vitamin B5Vitamin B5 | +1266.1% |
| Contains more Vitamin B6Vitamin B6 | +292.6% |
| Contains more FolateFolate | +966.7% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 0.042g | 188% |
| Copper | 1.747mg | 0.11mg | 182% |
| Vitamin B1 | 1.163mg | 0.081mg | 90% |
| Phosphorus | 644mg | 57mg | 84% |
| Magnesium | 353mg | 23mg | 79% |
| Manganese | 2.014mg | 0.2mg | 79% |
| Vitamin B5 | 4.03mg | 0.295mg | 75% |
| Vitamin B6 | 1.17mg | 0.298mg | 67% |
| Fats | 38.45g | 0.09g | 59% |
| Iron | 4.9mg | 0.81mg | 51% |
| Zinc | 5.05mg | 0.3mg | 43% |
| Folate | 160µg | 15µg | 36% |
| Vitamin B2 | 0.415mg | 0.032mg | 29% |
| Protein | 16.18g | 2.05g | 28% |
| Calories | 517kcal | 77kcal | 22% |
| Vitamin C | 0mg | 19.7mg | 22% |
| Saturated fat | 3.682g | 0.025g | 17% |
| Monounsaturated fat | 4.848g | 0.002g | 12% |
| Fiber | 2.1g | 8% | |
| Potassium | 687mg | 425mg | 8% |
| Vitamin B3 | 2.284mg | 1.061mg | 8% |
| Calcium | 78mg | 12mg | 7% |
| Starch | 15.29g | 6% | |
| Carbs | 34.29g | 17.49g | 6% |
| Vitamin K | 2µg | 2% | |
| Choline | 12.1mg | 2% | |
| Selenium | 0.4µg | 1% | |
| Net carbs | 34.29g | 15.39g | N/A |
| Sugar | 0.82g | N/A | |
| Sodium | 3mg | 6mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.021mg | 0% |
| Threonine | 0.586mg | 0.067mg | 0% |
| Isoleucine | 0.717mg | 0.066mg | 0% |
| Leucine | 1.154mg | 0.098mg | 0% |
| Lysine | 0.534mg | 0.107mg | 0% |
| Methionine | 0.284mg | 0.032mg | 0% |
| Phenylalanine | 0.806mg | 0.081mg | 0% |
| Valine | 1.025mg | 0.103mg | 0% |
| Histidine | 0.452mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +689.3% |
| Contains more FatsFats | +42622.2% |
| Contains more CarbsCarbs | +96.1% |
| Contains more OtherOther | +387.5% |
| Contains more WaterWater | +1310.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +242300% |
| Contains more Poly. FatPolyunsaturated fat | +67097.6% |
| Contains less Sat. FatSaturated fat | -99.3% |