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  6. Safflower vs. Brown rice

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 for 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.
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 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more MagnesiumMagnesium +805.1%
Contains more CalciumCalcium +2500%
Contains more PotassiumPotassium +698.8%
Contains more IronIron +775%
Contains more CopperCopper +1548.1%
Contains more ZincZinc +611.3%
Contains more PhosphorusPhosphorus +525.2%
Contains less SodiumSodium -25%
Contains more ManganeseManganese +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.
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% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +553.4%
Contains more Vitamin B2Vitamin B2 +501.4%
Contains more Vitamin B5Vitamin B5 +960.5%
Contains more Vitamin B6Vitamin B6 +851.2%
Contains more FolateFolate +1677.8%
Contains more Vitamin B3Vitamin B3 +12.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
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 ProteinProtein +490.5%
Contains more FatsFats +3863.9%
Contains more CarbsCarbs +34.1%
Contains more OtherOther +1140.9%
Contains more WaterWater +1150.4%

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
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +1213.8%
Contains more Poly. FatPolyunsaturated fat +7611.2%
Contains less Sat. FatSaturated 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 DV% diff.
Polyunsaturated fat 28.223g 0.366g 186%
Copper 1.747mg 0.106mg 182%
Vitamin B1 1.163mg 0.178mg 82%
Vitamin B6 1.17mg 0.123mg 81%
Phosphorus 644mg 103mg 77%
Magnesium 353mg 39mg 75%
Vitamin B5 4.03mg 0.38mg 73%
Fats 38.45g 0.97g 58%
Iron 4.9mg 0.56mg 54%
Manganese 2.014mg 0.974mg 45%
Zinc 5.05mg 0.71mg 39%
Folate 160µg 9µg 38%
Vitamin B2 0.415mg 0.069mg 27%
Protein 16.18g 2.74g 27%
Calories 517kcal 123kcal 20%
Potassium 687mg 86mg 18%
Saturated fat 3.682g 0.26g 16%
Monounsaturated fat 4.848g 0.369g 11%
Selenium 5.8µg 11%
Starch 24.79g 10%
Calcium 78mg 3mg 8%
Fiber 1.6g 6%
Carbs 34.29g 25.58g 3%
Vitamin B3 2.284mg 2.561mg 2%
Choline 9.2mg 2%
Vitamin E 0.17mg 1%
Net carbs 34.29g 23.98g N/A
Sugar 0.24g N/A
Sodium 3mg 4mg 0%
Vitamin A 3µg 0µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.183mg 0.033mg 0%
Threonine 0.586mg 0.095mg 0%
Isoleucine 0.717mg 0.109mg 0%
Leucine 1.154mg 0.214mg 0%
Lysine 0.534mg 0.099mg 0%
Methionine 0.284mg 0.058mg 0%
Phenylalanine 0.806mg 0.133mg 0%
Valine 1.025mg 0.151mg 0%
Histidine 0.452mg 0.066mg 0%
Omega-3 - ALA 0.011g N/A
Omega-6 - Linoleic acid 0.355g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Brown rice
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
82%
Safflower
13%
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.