Safflower vs. Soybean raw — In-Depth Nutrition Comparison
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How are safflower and soybean raw different?
- Safflower is higher in vitamin B5, vitamin B6, vitamin B1, and magnesium; however, soybean raw is richer in iron, folate, vitamin B2, potassium, manganese, and calcium.
- Daily need coverage for iron for soybean raw is 135% higher.
- Safflower contains 5 times more vitamin B5 than soybean raw. While safflower contains 4.03mg of vitamin B5, soybean raw contains only 0.793mg.
Seeds, safflower seed kernels, dried and Soybeans, mature seeds, raw are the varieties used in this article.
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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.
| Contains more MagnesiumMagnesium | +26.1% |
| Contains more CalciumCalcium | +255.1% |
| Contains more PotassiumPotassium | +161.6% |
| Contains more IronIron | +220.4% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +25% |
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 AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +33.1% |
| Contains more Vitamin B3Vitamin B3 | +40.7% |
| Contains more Vitamin B5Vitamin B5 | +408.2% |
| Contains more Vitamin B6Vitamin B6 | +210.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +109.6% |
| Contains more FolateFolate | +134.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 4.9mg | 15.7mg | 135% |
| Polyunsaturated fat | 28.223g | 11.255g | 113% |
| Vitamin B5 | 4.03mg | 0.793mg | 65% |
| Vitamin B6 | 1.17mg | 0.377mg | 61% |
| Folate | 160µg | 375µg | 54% |
| Protein | 16.18g | 36.49g | 41% |
| Vitamin K | 47µg | 39% | |
| Fiber | 9.3g | 37% | |
| Vitamin B2 | 0.415mg | 0.87mg | 35% |
| Potassium | 687mg | 1797mg | 33% |
| Selenium | 17.8µg | 32% | |
| Fats | 38.45g | 19.94g | 28% |
| Vitamin B1 | 1.163mg | 0.874mg | 24% |
| Manganese | 2.014mg | 2.517mg | 22% |
| Choline | 115.9mg | 21% | |
| Calcium | 78mg | 277mg | 20% |
| Magnesium | 353mg | 280mg | 17% |
| Copper | 1.747mg | 1.658mg | 10% |
| Phosphorus | 644mg | 704mg | 9% |
| Vitamin C | 0mg | 6mg | 7% |
| Vitamin E | 0.85mg | 6% | |
| Saturated fat | 3.682g | 2.884g | 4% |
| Calories | 517kcal | 446kcal | 4% |
| Vitamin B3 | 2.284mg | 1.623mg | 4% |
| Zinc | 5.05mg | 4.89mg | 1% |
| Carbs | 34.29g | 30.16g | 1% |
| Monounsaturated fat | 4.848g | 4.404g | 1% |
| Net carbs | 34.29g | 20.86g | N/A |
| Sugar | 7.33g | N/A | |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.183mg | 0.591mg | 0% |
| Threonine | 0.586mg | 1.766mg | 0% |
| Isoleucine | 0.717mg | 1.971mg | 0% |
| Leucine | 1.154mg | 3.309mg | 0% |
| Lysine | 0.534mg | 2.706mg | 0% |
| Methionine | 0.284mg | 0.547mg | 0% |
| Phenylalanine | 0.806mg | 2.122mg | 0% |
| Valine | 1.025mg | 2.029mg | 0% |
| Histidine | 0.452mg | 1.097mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
36.49 g
Fats:
19.94 g
Carbs:
30.16 g
Water:
8.54 g
Other:
4.87 g
| Contains more FatsFats | +92.8% |
| Contains more CarbsCarbs | +13.7% |
| Contains more OtherOther | +12.1% |
| Contains more ProteinProtein | +125.5% |
| Contains more WaterWater | +52% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
Saturated fat:
Sat. Fat
2.884 g
Monounsaturated fat:
Mono. Fat
4.404 g
Polyunsaturated fat:
Poly. Fat
11.255 g
| Contains more Poly. FatPolyunsaturated fat | +150.8% |
| Contains less Sat. FatSaturated fat | -21.7% |
~equal in
Monounsaturated fat
~4.404g