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  6. Safflower vs. Spinach raw

Safflower vs. Spinach raw — In-Depth Nutrition Comparison

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How are safflower and spinach raw different?

  • Safflower is richer in copper, vitamin B1, phosphorus, vitamin B5, vitamin B6, magnesium, manganese, and zinc, while spinach raw is higher in vitamin A and vitamin C.
  • Spinach raw covers your daily need for vitamin A, 187% more than safflower.
  • Safflower contains 62 times more vitamin B5 than spinach raw. Safflower contains 4.03mg of vitamin B5, while spinach raw contains 0.065mg.

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

Infographic

Safflower vs Spinach raw 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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more MagnesiumMagnesium +346.8%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +80.8%
Contains more CopperCopper +1243.8%
Contains more ZincZinc +852.8%
Contains more PhosphorusPhosphorus +1214.3%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +124.5%
Contains more CalciumCalcium +26.9%

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B1Vitamin B1 +1391%
Contains more Vitamin B2Vitamin B2 +119.6%
Contains more Vitamin B3Vitamin B3 +215.5%
Contains more Vitamin B5Vitamin B5 +6100%
Contains more Vitamin B6Vitamin B6 +500%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +15533.3%
Contains more FolateFolate +21.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Spinach raw DV% diff.
Vitamin K 482.9µg 402%
Polyunsaturated fat 28.223g 0.165g 187%
Copper 1.747mg 0.13mg 180%
Vitamin B1 1.163mg 0.078mg 90%
Phosphorus 644mg 49mg 85%
Vitamin B5 4.03mg 0.065mg 79%
Vitamin B6 1.17mg 0.195mg 75%
Magnesium 353mg 79mg 65%
Fats 38.45g 0.39g 59%
Vitamin A 3µg 469µg 52%
Manganese 2.014mg 0.897mg 49%
Zinc 5.05mg 0.53mg 41%
Vitamin C 0mg 28.1mg 31%
Iron 4.9mg 2.71mg 27%
Protein 16.18g 2.86g 27%
Calories 517kcal 23kcal 25%
Vitamin B2 0.415mg 0.189mg 17%
Saturated fat 3.682g 0.063g 16%
Vitamin E 2.03mg 14%
Monounsaturated fat 4.848g 0.01g 12%
Vitamin B3 2.284mg 0.724mg 10%
Carbs 34.29g 3.63g 10%
Folate 160µg 194µg 9%
Fiber 2.2g 9%
Potassium 687mg 558mg 4%
Choline 19.3mg 4%
Sodium 3mg 79mg 3%
Calcium 78mg 99mg 2%
Selenium 1µg 2%
Net carbs 34.29g 1.43g N/A
Sugar 0.42g N/A
Tryptophan 0.183mg 0.039mg 0%
Threonine 0.586mg 0.122mg 0%
Isoleucine 0.717mg 0.147mg 0%
Leucine 1.154mg 0.223mg 0%
Lysine 0.534mg 0.174mg 0%
Methionine 0.284mg 0.053mg 0%
Phenylalanine 0.806mg 0.129mg 0%
Valine 1.025mg 0.161mg 0%
Histidine 0.452mg 0.064mg 0%
Fructose 0.15g 0%

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% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more ProteinProtein +465.7%
Contains more FatsFats +9759%
Contains more CarbsCarbs +844.6%
Contains more OtherOther +217.4%
Contains more WaterWater +1526.3%

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% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +48380%
Contains more Poly. FatPolyunsaturated fat +17004.8%
Contains less Sat. FatSaturated fat -98.3%

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.