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Safflower vs. Potato salad — In-Depth Nutrition Comparison

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A recap on differences between safflower and potato salad

  • Potato salad has less copper, vitamin B1, phosphorus, manganese, magnesium, vitamin B6, vitamin B5, iron, zinc, and folate.
  • Safflower covers your daily copper needs 181% more than potato salad.
  • Potato salad contains 24 times less magnesium than safflower. Safflower contains 353mg of magnesium, while potato salad contains 15mg.

Food varieties used in this article are Seeds, safflower seed kernels, dried and Potato salad, home-prepared.

Infographic

Safflower vs Potato salad 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +2253.3%
Contains more CalciumCalcium +310.5%
Contains more PotassiumPotassium +170.5%
Contains more IronIron +653.8%
Contains more CopperCopper +1380.5%
Contains more ZincZinc +1529%
Contains more PhosphorusPhosphorus +1138.5%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +1894.1%

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin B1Vitamin B1 +1410.4%
Contains more Vitamin B2Vitamin B2 +591.7%
Contains more Vitamin B3Vitamin B3 +156.6%
Contains more Vitamin B5Vitamin B5 +654.7%
Contains more Vitamin B6Vitamin B6 +729.8%
Contains more FolateFolate +2185.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +966.7%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more ProteinProtein +503.7%
Contains more FatsFats +368.9%
Contains more CarbsCarbs +207%
Contains more OtherOther +180%
Contains more WaterWater +1252.3%

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains more Mono. FatMonounsaturated fat +95.5%
Contains more Poly. FatPolyunsaturated fat +655.2%
Contains less Sat. FatSaturated fat -61.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Potato salad DV% diff.
Copper 1.747mg 0.118mg 181%
Polyunsaturated fat 28.223g 3.737g 163%
Vitamin B1 1.163mg 0.077mg 91%
Phosphorus 644mg 52mg 85%
Manganese 2.014mg 0.101mg 83%
Magnesium 353mg 15mg 80%
Vitamin B6 1.17mg 0.141mg 79%
Vitamin B5 4.03mg 0.534mg 70%
Iron 4.9mg 0.65mg 53%
Fats 38.45g 8.2g 47%
Zinc 5.05mg 0.31mg 43%
Folate 160µg 7µg 38%
Vitamin B2 0.415mg 0.06mg 27%
Protein 16.18g 2.68g 27%
Cholesterol 0mg 68mg 23%
Sodium 3mg 529mg 23%
Calories 517kcal 143kcal 19%
Potassium 687mg 254mg 13%
Vitamin C 0mg 10mg 11%
Saturated fat 3.682g 1.429g 10%
Vitamin B3 2.284mg 0.89mg 9%
Carbs 34.29g 11.17g 8%
Selenium 4.1µg 7%
Calcium 78mg 19mg 6%
Monounsaturated fat 4.848g 2.48g 6%
Fiber 1.3g 5%
Vitamin A 3µg 32µg 3%
Net carbs 34.29g 9.87g N/A
Tryptophan 0.183mg 0.042mg 0%
Threonine 0.586mg 0.116mg 0%
Isoleucine 0.717mg 0.141mg 0%
Leucine 1.154mg 0.202mg 0%
Lysine 0.534mg 0.171mg 0%
Methionine 0.284mg 0.066mg 0%
Phenylalanine 0.806mg 0.135mg 0%
Valine 1.025mg 0.172mg 0%
Histidine 0.452mg 0.062mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Potato salad
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
13%
Potato salad
Minerals Daily Need Coverage Score
178%
Safflower
24%
Potato salad

Comparison summary

Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 68mg)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 526mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 45)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is lower in Saturated fat?
Potato salad
Potato salad is lower in Saturated fat (difference - 2.253g)
Which food is cheaper?
Potato salad
Potato salad is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.