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  6. Safflower vs. Refried beans

Safflower vs. Refried beans — In-Depth Nutrition Comparison

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The main differences between safflower and refried beans

  • Refried beans contain less copper, vitamin B1, vitamin B6, phosphorus, vitamin B5, magnesium, manganese, iron, zinc, and folate than safflower.
  • Daily need coverage for copper for safflower is 180% higher.
  • Refried beans have 21 times less vitamin B5 than safflower. Safflower has 4.03mg of vitamin B5, while refried beans have 0.189mg.

Food types used in this article are Seeds, safflower seed kernels, dried and Refried beans, canned, traditional style (includes USDA commodity).

Infographic

Safflower vs Refried beans 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 25% 8.7% 28% 54% 43% 16% 39% 48% 38% 32%
Contains more MagnesiumMagnesium +908.6%
Contains more CalciumCalcium +169%
Contains more PotassiumPotassium +115.4%
Contains more IronIron +240.3%
Contains more CopperCopper +1254.3%
Contains more ZincZinc +770.7%
Contains more PhosphorusPhosphorus +600%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +596.9%

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 20% 0% 1.8% 0% 19% 18% 6.9% 11% 24% 0% 5.3% 8.3% 12%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1430.3%
Contains more Vitamin B2Vitamin B2 +425.3%
Contains more Vitamin B3Vitamin B3 +522.3%
Contains more Vitamin B5Vitamin B5 +2032.3%
Contains more Vitamin B6Vitamin B6 +1035.9%
Contains more FolateFolate +1354.5%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Refried beans DV% diff.
Polyunsaturated fat 28.223g 0.543g 185%
Copper 1.747mg 0.129mg 180%
Vitamin B1 1.163mg 0.076mg 91%
Vitamin B6 1.17mg 0.103mg 82%
Phosphorus 644mg 92mg 79%
Vitamin B5 4.03mg 0.189mg 77%
Magnesium 353mg 35mg 76%
Manganese 2.014mg 0.289mg 75%
Fats 38.45g 2.01g 56%
Iron 4.9mg 1.44mg 43%
Zinc 5.05mg 0.58mg 41%
Folate 160µg 11µg 37%
Vitamin B2 0.415mg 0.079mg 26%
Protein 16.18g 4.98g 22%
Histidine 0.452mg 153mg 22%
Calories 517kcal 90kcal 21%
Sodium 3mg 370mg 16%
Fiber 3.7g 15%
Saturated fat 3.682g 0.631g 14%
Vitamin B3 2.284mg 0.367mg 12%
Selenium 5.8µg 11%
Potassium 687mg 319mg 11%
Monounsaturated fat 4.848g 0.601g 11%
Vitamin C 0mg 6mg 7%
Carbs 34.29g 13.55g 7%
Calcium 78mg 29mg 5%
Choline 21.2mg 4%
Starch 7.43g 3%
Vitamin K 2.1µg 2%
Vitamin E 0.09mg 1%
Net carbs 34.29g 9.85g N/A
Sugar 0.54g N/A
Vitamin A 3µg 0µg 0%
Trans fat 0.016g N/A
Tryptophan 0.183mg 0.065mg 0%
Threonine 0.586mg 0.231mg 0%
Isoleucine 0.717mg 0.242mg 0%
Leucine 1.154mg 0.438mg 0%
Lysine 0.534mg 0.377mg 0%
Methionine 0.284mg 0.083mg 0%
Phenylalanine 0.806mg 0.297mg 0%
Valine 1.025mg 0.287mg 0%
Omega-3 - ALA 0.169g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 0.36g 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
5% 2% 14% 78% 2%
Protein: 4.98 g
Fats: 2.01 g
Carbs: 13.55 g
Water: 77.75 g
Other: 1.71 g
Contains more ProteinProtein +224.9%
Contains more FatsFats +1812.9%
Contains more CarbsCarbs +153.1%
Contains more OtherOther +219.3%
Contains more WaterWater +1283.5%

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
36% 34% 31%
Saturated fat: Sat. Fat 0.631 g
Monounsaturated fat: Mono. Fat 0.601 g
Polyunsaturated fat: Poly. Fat 0.543 g
Contains more Mono. FatMonounsaturated fat +706.7%
Contains more Poly. FatPolyunsaturated fat +5097.6%
Contains less Sat. FatSaturated fat -82.9%

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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. Refried beans - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172438/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.