Safflower vs. Soybean raw — In-Depth Nutrition Comparison
Compare
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.
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 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% |
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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
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% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
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%
83%
Minerals Daily Need Coverage Score
178%
244%
Comparison summary
Which food contains less Sodium?
Soybean raw contains less Sodium (difference - 1mg)
Which food is lower in Saturated fat?
Soybean raw is lower in Saturated fat (difference - 0.798g)
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 7.33g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 14)
Which food is cheaper?
Safflower is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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.