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  6. Safflower vs. Rib eye steak

Safflower vs. Rib eye steak — In-Depth Nutrition Comparison

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How are safflower and rib eye steak different?

  • Safflower is richer in copper, vitamin B1, manganese, magnesium, phosphorus, vitamin B5, vitamin B6, folate, and iron, while rib eye steak is higher in vitamin B12.
  • Safflower covers your daily need for copper, 185% more than rib eye steak.
  • Safflower contains 27 times more folate than rib eye steak. Safflower contains 160µg of folate, while rib eye steak contains 6µg.

Seeds, safflower seed kernels, dried and Beef, rib eye steak, boneless, lip-on, separable lean, and fat, trimmed to 1/8" fat, all grades, cooked, grilled types were used in this article.

Infographic

Safflower vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +1504.5%
Contains more CalciumCalcium +609.1%
Contains more PotassiumPotassium +164.2%
Contains more IronIron +118.8%
Contains more CopperCopper +2083.8%
Contains more PhosphorusPhosphorus +323.7%
Contains less SodiumSodium -94.4%
Contains more ManganeseManganese +2417.5%
Contains more ZincZinc +17%

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 0% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin B1Vitamin B1 +1538%
Contains more Vitamin B2Vitamin B2 +44.6%
Contains more Vitamin B5Vitamin B5 +651.9%
Contains more Vitamin B6Vitamin B6 +145.3%
Contains more FolateFolate +2566.7%
Contains more Vitamin AVitamin A +166.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +114.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Safflower Rib eye steak DV% diff.
Copper 1.747mg 0.08mg 185%
Polyunsaturated fat 28.223g 1.027g 181%
Vitamin B1 1.163mg 0.071mg 91%
Vitamin B12 0µg 2.1µg 88%
Manganese 2.014mg 0.08mg 84%
Magnesium 353mg 22mg 79%
Vitamin B5 4.03mg 0.536mg 70%
Phosphorus 644mg 152mg 70%
Selenium 29.7µg 54%
Vitamin B6 1.17mg 0.477mg 53%
Folate 160µg 6µg 39%
Iron 4.9mg 2.24mg 33%
Saturated fat 3.682g 9.684g 27%
Cholesterol 0mg 80mg 27%
Fats 38.45g 21.81g 26%
Vitamin B3 2.284mg 4.908mg 16%
Protein 16.18g 23.69g 15%
Monounsaturated fat 4.848g 10.519g 14%
Potassium 687mg 260mg 13%
Calories 517kcal 291kcal 11%
Carbs 34.29g 0g 11%
Vitamin B2 0.415mg 0.287mg 10%
Choline 48.8mg 9%
Zinc 5.05mg 5.91mg 8%
Calcium 78mg 11mg 7%
Sodium 3mg 54mg 2%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.1mg 1%
Vitamin A 3µg 8µg 1%
Vitamin K 1.6µg 1%
Vitamin D 0IU 7IU 1%
Net carbs 34.29g 0g N/A
Trans fat 1.478g N/A
Tryptophan 0.183mg 0.265mg 0%
Threonine 0.586mg 1.116mg 0%
Isoleucine 0.717mg 1.103mg 0%
Leucine 1.154mg 2.041mg 0%
Lysine 0.534mg 2.269mg 0%
Methionine 0.284mg 0.641mg 0%
Phenylalanine 0.806mg 0.95mg 0%
Valine 1.025mg 1.184mg 0%
Histidine 0.452mg 0.888mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - DHA 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g 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
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more FatsFats +76.3%
Contains more CarbsCarbs +∞%
Contains more OtherOther +54500%
Contains more ProteinProtein +46.4%
Contains more WaterWater +869.6%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -62%
Contains more Poly. FatPolyunsaturated fat +2648.1%
Contains more Mono. FatMonounsaturated fat +117%

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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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.