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  6. Safflower vs. Shallot

Safflower vs. Shallot — In-Depth Nutrition Comparison

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How are Safflower and Shallot different?

  • Safflower is higher than Shallot in Copper, Vitamin B1, Phosphorus, Magnesium, Manganese, Vitamin B5, Vitamin B6, Iron, Zinc, and Folate.
  • Safflower covers your daily need of Copper 184% more than Shallot.
  • Safflower contains 19 times more Vitamin B1 than Shallot. Safflower contains 1.163mg of Vitamin B1, while Shallot contains 0.06mg.

Seeds, safflower seed kernels, dried and Shallots, raw types were used in this article.

Infographic

Safflower vs Shallot 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
Shallot
Shallot
Contains more Calcium +110.8%
Contains more Iron +308.3%
Contains more Magnesium +1581%
Contains more Phosphorus +973.3%
Contains more Potassium +105.7%
Contains less Sodium -75%
Contains more Zinc +1162.5%
Contains more Copper +1885.2%
Contains more Manganese +589.7%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Shallot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 45% 15% 26% 30% 2% 11% 30% 39% 7%
Contains more Calcium +110.8%
Contains more Iron +308.3%
Contains more Magnesium +1581%
Contains more Phosphorus +973.3%
Contains more Potassium +105.7%
Contains less Sodium -75%
Contains more Zinc +1162.5%
Contains more Copper +1885.2%
Contains more Manganese +589.7%

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
Shallot
Shallot
Contains more Vitamin A +1150%
Contains more Vitamin B1 +1838.3%
Contains more Vitamin B2 +1975%
Contains more Vitamin B3 +1042%
Contains more Vitamin B5 +1289.7%
Contains more Vitamin B6 +239.1%
Contains more Folate +370.6%
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%
Shallot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 27% 15% 5% 4% 18% 80% 26% 0% 2%
Contains more Vitamin A +1150%
Contains more Vitamin B1 +1838.3%
Contains more Vitamin B2 +1975%
Contains more Vitamin B3 +1042%
Contains more Vitamin B5 +1289.7%
Contains more Vitamin B6 +239.1%
Contains more Folate +370.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
4
:
1
Shallot
Shallot
Contains more Protein +547.2%
Contains more Fats +38350%
Contains more Carbs +104.1%
Contains more Other +582.5%
Contains more Water +1319.9%
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
Shallot
3% 17% 80%
Protein: 2.5 g
Fats: 0.1 g
Carbs: 16.8 g
Water: 79.8 g
Other: 0.8 g
Contains more Protein +547.2%
Contains more Fats +38350%
Contains more Carbs +104.1%
Contains more Other +582.5%
Contains more Water +1319.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Shallot
Shallot
Contains more Monounsaturated Fat +34528.6%
Contains more Polyunsaturated fat +72266.7%
Contains less Saturated Fat -99.5%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Shallot
24% 20% 56%
Saturated Fat: 0.017 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.039 g
Contains more Monounsaturated Fat +34528.6%
Contains more Polyunsaturated fat +72266.7%
Contains less Saturated Fat -99.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Shallot Opinion
Net carbs 34.29g 13.6g Safflower
Protein 16.18g 2.5g Safflower
Fats 38.45g 0.1g Safflower
Carbs 34.29g 16.8g Safflower
Calories 517kcal 72kcal Safflower
Sugar 7.87g Safflower
Fiber 3.2g Shallot
Calcium 78mg 37mg Safflower
Iron 4.9mg 1.2mg Safflower
Magnesium 353mg 21mg Safflower
Phosphorus 644mg 60mg Safflower
Potassium 687mg 334mg Safflower
Sodium 3mg 12mg Safflower
Zinc 5.05mg 0.4mg Safflower
Copper 1.747mg 0.088mg Safflower
Manganese 2.014mg 0.292mg Safflower
Selenium 1.2µg Shallot
Vitamin A 50IU 4IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.04mg Shallot
Vitamin C 0mg 8mg Shallot
Vitamin B1 1.163mg 0.06mg Safflower
Vitamin B2 0.415mg 0.02mg Safflower
Vitamin B3 2.284mg 0.2mg Safflower
Vitamin B5 4.03mg 0.29mg Safflower
Vitamin B6 1.17mg 0.345mg Safflower
Folate 160µg 34µg Safflower
Vitamin K 0.8µg Shallot
Tryptophan 0.183mg 0.028mg Safflower
Threonine 0.586mg 0.098mg Safflower
Isoleucine 0.717mg 0.106mg Safflower
Leucine 1.154mg 0.149mg Safflower
Lysine 0.534mg 0.125mg Safflower
Methionine 0.284mg 0.027mg Safflower
Phenylalanine 0.806mg 0.081mg Safflower
Valine 1.025mg 0.11mg Safflower
Histidine 0.452mg 0.043mg Safflower
Saturated Fat 3.682g 0.017g Shallot
Monounsaturated Fat 4.848g 0.014g Safflower
Polyunsaturated fat 28.223g 0.039g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Shallot
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
15%
Shallot
Minerals Daily Need Coverage Score
178%
Safflower
21%
Shallot

Comparison summary

Which food is lower in Saturated Fat?
Shallot
Shallot is lower in Saturated Fat (difference - 3.665g)
Which food is cheaper?
Shallot
Shallot is cheaper (difference - $0.5)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 7.87g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 30)
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 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. Shallot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170499/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.