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  6. Safflower vs. Soy sauce

Safflower vs. Soy sauce — In-Depth Nutrition Comparison

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The main differences between Safflower and Soy sauce

  • Soy sauce contains less Copper, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, Magnesium, Manganese, Iron, and Zinc than Safflower.
  • Daily need coverage for Sodium from Soy sauce is 239% higher.
  • Soy sauce has 41 times less Copper than Safflower. Safflower has 1.747mg of Copper, while Soy sauce has 0.043mg.
  • Safflower is lower in Sodium.

Food types used in this article are Seeds, safflower seed kernels, dried and Soy sauce made from soy and wheat (shoyu).

Infographic

Safflower vs Soy sauce 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
Soy sauce
Soy sauce
Contains more Calcium +136.4%
Contains more Iron +237.9%
Contains more Magnesium +377%
Contains more Phosphorus +288%
Contains more Potassium +57.9%
Contains less Sodium -99.9%
Contains more Zinc +480.5%
Contains more Copper +3962.8%
Contains more Manganese +97.8%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Soy sauce
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 55% 53% 72% 39% 717% 24% 15% 133% 3%
Contains more Calcium +136.4%
Contains more Iron +237.9%
Contains more Magnesium +377%
Contains more Phosphorus +288%
Contains more Potassium +57.9%
Contains less Sodium -99.9%
Contains more Zinc +480.5%
Contains more Copper +3962.8%
Contains more Manganese +97.8%

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.
Safflower
Safflower
7
:
2
Soy sauce
Soy sauce
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3424.2%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B5 +1256.9%
Contains more Vitamin B6 +690.5%
Contains more Folate +1042.9%
Equal in Vitamin B3 - 2.196
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%
Soy sauce
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 9% 39% 42% 18% 35% 11% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +3424.2%
Contains more Vitamin B2 +151.5%
Contains more Vitamin B5 +1256.9%
Contains more Vitamin B6 +690.5%
Contains more Folate +1042.9%
Equal in Vitamin B3 - 2.196

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
3
:
2
Soy sauce
Soy sauce
Contains more Protein +98.8%
Contains more Fats +6645.6%
Contains more Carbs +595.5%
Contains more Water +1166%
Contains more Other +178.6%
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
Soy sauce
8% 5% 71% 15%
Protein: 8.14 g
Fats: 0.57 g
Carbs: 4.93 g
Water: 71.15 g
Other: 15.21 g
Contains more Protein +98.8%
Contains more Fats +6645.6%
Contains more Carbs +595.5%
Contains more Water +1166%
Contains more Other +178.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Soy sauce
Soy sauce
Contains more Monounsaturated Fat +5409.1%
Contains more Polyunsaturated fat +10631.2%
Contains less Saturated Fat -98%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Soy sauce
17% 21% 62%
Saturated Fat: 0.073 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.263 g
Contains more Monounsaturated Fat +5409.1%
Contains more Polyunsaturated fat +10631.2%
Contains less Saturated Fat -98%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Soy sauce Opinion
Net carbs 34.29g 4.13g Safflower
Protein 16.18g 8.14g Safflower
Fats 38.45g 0.57g Safflower
Carbs 34.29g 4.93g Safflower
Calories 517kcal 53kcal Safflower
Sugar 0.4g Safflower
Fiber 0.8g Soy sauce
Calcium 78mg 33mg Safflower
Iron 4.9mg 1.45mg Safflower
Magnesium 353mg 74mg Safflower
Phosphorus 644mg 166mg Safflower
Potassium 687mg 435mg Safflower
Sodium 3mg 5493mg Safflower
Zinc 5.05mg 0.87mg Safflower
Copper 1.747mg 0.043mg Safflower
Manganese 2.014mg 1.018mg Safflower
Selenium 0.5µg Soy sauce
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin B1 1.163mg 0.033mg Safflower
Vitamin B2 0.415mg 0.165mg Safflower
Vitamin B3 2.284mg 2.196mg Safflower
Vitamin B5 4.03mg 0.297mg Safflower
Vitamin B6 1.17mg 0.148mg Safflower
Folate 160µg 14µg Safflower
Tryptophan 0.183mg 0.096mg Safflower
Threonine 0.586mg 0.271mg Safflower
Isoleucine 0.717mg 0.318mg Safflower
Leucine 1.154mg 0.537mg Safflower
Lysine 0.534mg 0.381mg Safflower
Methionine 0.284mg 0.097mg Safflower
Phenylalanine 0.806mg 0.353mg Safflower
Valine 1.025mg 0.332mg Safflower
Histidine 0.452mg 0.174mg Safflower
Saturated Fat 3.682g 0.073g Soy sauce
Monounsaturated Fat 4.848g 0.088g Safflower
Polyunsaturated fat 28.223g 0.263g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Soy sauce
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
12%
Soy sauce
Minerals Daily Need Coverage Score
178%
Safflower
112%
Soy sauce

Comparison summary

Which food is lower in Saturated Fat?
Soy sauce
Soy sauce is lower in Saturated Fat (difference - 3.609g)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.4g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 5490mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 15)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.6)
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. Soy sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174277/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.