Safflower vs. Quinoa — In-Depth Nutrition Comparison
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How are safflower and quinoa different?
- Safflower is higher than quinoa in copper, vitamin B1, vitamin B6, phosphorus, magnesium, manganese, iron, zinc, folate, and vitamin B2.
- Safflower covers your daily need for copper, 173% more than quinoa.
- Safflower contains 11 times more vitamin B1 than quinoa. Safflower contains 1.163mg of vitamin B1, while quinoa contains 0.107mg.
Seeds, safflower seed kernels, dried and Quinoa, cooked types were used in this article.
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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 | +451.6% |
| Contains more CalciumCalcium | +358.8% |
| Contains more PotassiumPotassium | +299.4% |
| Contains more IronIron | +228.9% |
| Contains more CopperCopper | +809.9% |
| Contains more ZincZinc | +363.3% |
| Contains more PhosphorusPhosphorus | +323.7% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +219.2% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +986.9% |
| Contains more Vitamin B2Vitamin B2 | +277.3% |
| Contains more Vitamin B3Vitamin B3 | +454.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +851.2% |
| Contains more FolateFolate | +281% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 1.078g | 181% |
| Copper | 1.747mg | 0.192mg | 173% |
| Vitamin B1 | 1.163mg | 0.107mg | 88% |
| Vitamin B6 | 1.17mg | 0.123mg | 81% |
| Vitamin B5 | 4.03mg | 81% | |
| Phosphorus | 644mg | 152mg | 70% |
| Magnesium | 353mg | 64mg | 69% |
| Manganese | 2.014mg | 0.631mg | 60% |
| Fats | 38.45g | 1.92g | 56% |
| Iron | 4.9mg | 1.49mg | 43% |
| Zinc | 5.05mg | 1.09mg | 36% |
| Folate | 160µg | 42µg | 30% |
| Protein | 16.18g | 4.4g | 24% |
| Vitamin B2 | 0.415mg | 0.11mg | 23% |
| Calories | 517kcal | 120kcal | 20% |
| Saturated fat | 3.682g | 0.231g | 16% |
| Potassium | 687mg | 172mg | 15% |
| Vitamin B3 | 2.284mg | 0.412mg | 12% |
| Monounsaturated fat | 4.848g | 0.528g | 11% |
| Fiber | 2.8g | 11% | |
| Starch | 17.63g | 7% | |
| Calcium | 78mg | 17mg | 6% |
| Selenium | 2.8µg | 5% | |
| Vitamin E | 0.63mg | 4% | |
| Carbs | 34.29g | 21.3g | 4% |
| Choline | 23mg | 4% | |
| Net carbs | 34.29g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 3mg | 7mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.052mg | 0% |
| Threonine | 0.586mg | 0.131mg | 0% |
| Isoleucine | 0.717mg | 0.157mg | 0% |
| Leucine | 1.154mg | 0.261mg | 0% |
| Lysine | 0.534mg | 0.239mg | 0% |
| Methionine | 0.284mg | 0.096mg | 0% |
| Phenylalanine | 0.806mg | 0.185mg | 0% |
| Valine | 1.025mg | 0.185mg | 0% |
| Histidine | 0.452mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +267.7% |
| Contains more FatsFats | +1902.6% |
| Contains more CarbsCarbs | +61% |
| Contains more OtherOther | +609.1% |
| Contains more WaterWater | +1174.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +818.2% |
| Contains more Poly. FatPolyunsaturated fat | +2518.1% |
| Contains less Sat. FatSaturated fat | -93.7% |
