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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 from 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.
Safflower
Safflower
9
:
1
Refried beans
Refried beans
Contains more Calcium +169%
Contains more Iron +240.3%
Contains more Magnesium +908.6%
Contains more Phosphorus +600%
Contains more Potassium +115.4%
Contains less Sodium -99.2%
Contains more Zinc +770.7%
Contains more Copper +1254.3%
Contains more Manganese +596.9%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Refried beans
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 54% 25% 40% 29% 49% 16% 43% 38% 32%
Contains more Calcium +169%
Contains more Iron +240.3%
Contains more Magnesium +908.6%
Contains more Phosphorus +600%
Contains more Potassium +115.4%
Contains less Sodium -99.2%
Contains more Zinc +770.7%
Contains more Copper +1254.3%
Contains more Manganese +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.
Safflower
Safflower
7
:
3
Refried beans
Refried beans
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1430.3%
Contains more Vitamin B2 +425.3%
Contains more Vitamin B3 +522.3%
Contains more Vitamin B5 +2032.3%
Contains more Vitamin B6 +1035.9%
Contains more Folate +1354.5%
Contains more Vitamin C +∞%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Refried beans
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 20% 19% 19% 7% 12% 24% 9% 0% 6%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1430.3%
Contains more Vitamin B2 +425.3%
Contains more Vitamin B3 +522.3%
Contains more Vitamin B5 +2032.3%
Contains more Vitamin B6 +1035.9%
Contains more Folate +1354.5%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
4
:
1
Refried beans
Refried beans
Contains more Protein +224.9%
Contains more Fats +1812.9%
Contains more Carbs +153.1%
Contains more Other +219.3%
Contains more Water +1283.5%
Safflower
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
Refried beans
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 Protein +224.9%
Contains more Fats +1812.9%
Contains more Carbs +153.1%
Contains more Other +219.3%
Contains more Water +1283.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Refried beans
Refried beans
Contains more Monounsaturated Fat +706.7%
Contains more Polyunsaturated fat +5097.6%
Contains less Saturated Fat -82.9%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Refried beans
36% 34% 31%
Saturated Fat: 0.631 g
Monounsaturated Fat: 0.601 g
Polyunsaturated fat: 0.543 g
Contains more Monounsaturated Fat +706.7%
Contains more Polyunsaturated fat +5097.6%
Contains less Saturated Fat -82.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Refried beans
Lower in Sugar 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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Safflower Refried beans Opinion
Net carbs 34.29g 9.85g Safflower
Protein 16.18g 4.98g Safflower
Fats 38.45g 2.01g Safflower
Carbs 34.29g 13.55g Safflower
Calories 517kcal 90kcal Safflower
Starch 7.43g Refried beans
Sugar 0.54g Safflower
Fiber 3.7g Refried beans
Calcium 78mg 29mg Safflower
Iron 4.9mg 1.44mg Safflower
Magnesium 353mg 35mg Safflower
Phosphorus 644mg 92mg Safflower
Potassium 687mg 319mg Safflower
Sodium 3mg 370mg Safflower
Zinc 5.05mg 0.58mg Safflower
Copper 1.747mg 0.129mg Safflower
Manganese 2.014mg 0.289mg Safflower
Selenium 5.8µg Refried beans
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.09mg Refried beans
Vitamin C 0mg 6mg Refried beans
Vitamin B1 1.163mg 0.076mg Safflower
Vitamin B2 0.415mg 0.079mg Safflower
Vitamin B3 2.284mg 0.367mg Safflower
Vitamin B5 4.03mg 0.189mg Safflower
Vitamin B6 1.17mg 0.103mg Safflower
Folate 160µg 11µg Safflower
Vitamin K 2.1µg Refried beans
Tryptophan 0.183mg 0.065mg Safflower
Threonine 0.586mg 0.231mg Safflower
Isoleucine 0.717mg 0.242mg Safflower
Leucine 1.154mg 0.438mg Safflower
Lysine 0.534mg 0.377mg Safflower
Methionine 0.284mg 0.083mg Safflower
Phenylalanine 0.806mg 0.297mg Safflower
Valine 1.025mg 0.287mg Safflower
Histidine 0.452mg 153mg Refried beans
Trans Fat 0.016g Safflower
Saturated Fat 3.682g 0.631g Refried beans
Monounsaturated Fat 4.848g 0.601g Safflower
Polyunsaturated fat 28.223g 0.543g Safflower
Omega-6 - Eicosadienoic acid 0.008g Refried beans
Omega-6 - Linoleic acid 0.36g Refried beans
Omega-3 - ALA 0.169g Refried beans
Omega-3 - Eicosatrienoic acid 0.001g Refried beans

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Refried beans
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
89%
Safflower
10%
Refried beans
Minerals Daily Need Coverage Score
178%
Safflower
33%
Refried beans

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.54g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 367mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 38)
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?
Refried beans
Refried beans is lower in Saturated Fat (difference - 3.051g)
Which food is cheaper?
Refried beans
Refried beans is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.