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Safflower vs. Brown rice — In-Depth Nutrition Comparison

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How are Safflower and Brown rice different?

  • Safflower is higher than Brown rice in Copper, Vitamin B1, Vitamin B6, Phosphorus, Magnesium, Vitamin B5, Iron, Manganese, Zinc, and Folate.
  • Safflower covers your daily need of Copper 182% more than Brown rice.
  • Safflower contains 18 times more Folate than Brown rice. Safflower contains 160µg of Folate, while Brown rice contains 9µg.

Seeds, safflower seed kernels, dried and Rice, brown, long-grain, cooked types were used in this article.

Infographic

Safflower vs Brown rice 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.
Contains more Calcium +2500%
Contains more Iron +775%
Contains more Magnesium +805.1%
Contains more Phosphorus +525.2%
Contains more Potassium +698.8%
Contains less Sodium -25%
Contains more Zinc +611.3%
Contains more Copper +1548.1%
Contains more Manganese +106.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Contains more Calcium +2500%
Contains more Iron +775%
Contains more Magnesium +805.1%
Contains more Phosphorus +525.2%
Contains more Potassium +698.8%
Contains less Sodium -25%
Contains more Zinc +611.3%
Contains more Copper +1548.1%
Contains more Manganese +106.8%

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 A +∞%
Contains more Vitamin B1 +553.4%
Contains more Vitamin B2 +501.4%
Contains more Vitamin B5 +960.5%
Contains more Vitamin B6 +851.2%
Contains more Folate +1677.8%
Contains more Vitamin B3 +12.1%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +553.4%
Contains more Vitamin B2 +501.4%
Contains more Vitamin B5 +960.5%
Contains more Vitamin B6 +851.2%
Contains more Folate +1677.8%
Contains more Vitamin B3 +12.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +490.5%
Contains more Fats +3863.9%
Contains more Carbs +34.1%
Contains more Other +1140.9%
Contains more Water +1150.4%
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% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more Protein +490.5%
Contains more Fats +3863.9%
Contains more Carbs +34.1%
Contains more Other +1140.9%
Contains more Water +1150.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1213.8%
Contains more Polyunsaturated fat +7611.2%
Contains less Saturated Fat -92.9%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Contains more Monounsaturated Fat +1213.8%
Contains more Polyunsaturated fat +7611.2%
Contains less Saturated Fat -92.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Brown rice Opinion
Net carbs 34.29g 23.98g Safflower
Protein 16.18g 2.74g Safflower
Fats 38.45g 0.97g Safflower
Carbs 34.29g 25.58g Safflower
Calories 517kcal 123kcal Safflower
Starch 24.79g Brown rice
Sugar 0.24g Safflower
Fiber 1.6g Brown rice
Calcium 78mg 3mg Safflower
Iron 4.9mg 0.56mg Safflower
Magnesium 353mg 39mg Safflower
Phosphorus 644mg 103mg Safflower
Potassium 687mg 86mg Safflower
Sodium 3mg 4mg Safflower
Zinc 5.05mg 0.71mg Safflower
Copper 1.747mg 0.106mg Safflower
Manganese 2.014mg 0.974mg Safflower
Selenium 5.8µg Brown rice
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.17mg Brown rice
Vitamin B1 1.163mg 0.178mg Safflower
Vitamin B2 0.415mg 0.069mg Safflower
Vitamin B3 2.284mg 2.561mg Brown rice
Vitamin B5 4.03mg 0.38mg Safflower
Vitamin B6 1.17mg 0.123mg Safflower
Folate 160µg 9µg Safflower
Vitamin K 0.2µg Brown rice
Tryptophan 0.183mg 0.033mg Safflower
Threonine 0.586mg 0.095mg Safflower
Isoleucine 0.717mg 0.109mg Safflower
Leucine 1.154mg 0.214mg Safflower
Lysine 0.534mg 0.099mg Safflower
Methionine 0.284mg 0.058mg Safflower
Phenylalanine 0.806mg 0.133mg Safflower
Valine 1.025mg 0.151mg Safflower
Histidine 0.452mg 0.066mg Safflower
Saturated Fat 3.682g 0.26g Brown rice
Monounsaturated Fat 4.848g 0.369g Safflower
Polyunsaturated fat 28.223g 0.366g Safflower
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Brown rice
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
14%
Brown rice
Minerals Daily Need Coverage Score
178%
Safflower
32%
Brown rice

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.24g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 66)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Brown rice
Brown rice is lower in Saturated Fat (difference - 3.422g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/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.