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  6. Safflower vs. Summer squash

Safflower vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between safflower and summer squash

  • Safflower has more copper, vitamin B1, phosphorus, magnesium, manganese, vitamin B5, vitamin B6, iron, zinc, and folate than summer squash.
  • Safflower's daily need coverage for copper is 188% more.
  • Safflower contains 26 times more vitamin B5 than summer squash. Safflower contains 4.03mg of vitamin B5, while summer squash contains 0.155mg.

The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Squash, summer, all varieties, raw.

Infographic

Safflower vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +1976.5%
Contains more CalciumCalcium +420%
Contains more PotassiumPotassium +162.2%
Contains more IronIron +1300%
Contains more CopperCopper +3325.5%
Contains more ZincZinc +1641.4%
Contains more PhosphorusPhosphorus +1594.7%
Contains more ManganeseManganese +1050.9%
Contains less SodiumSodium -33.3%

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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin B1Vitamin B1 +2322.9%
Contains more Vitamin B2Vitamin B2 +192.3%
Contains more Vitamin B3Vitamin B3 +369%
Contains more Vitamin B5Vitamin B5 +2500%
Contains more Vitamin B6Vitamin B6 +436.7%
Contains more FolateFolate +451.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Summer squash DV% diff.
Copper 1.747mg 0.051mg 188%
Polyunsaturated fat 28.223g 0.089g 188%
Vitamin B1 1.163mg 0.048mg 93%
Phosphorus 644mg 38mg 87%
Magnesium 353mg 17mg 80%
Manganese 2.014mg 0.175mg 80%
Vitamin B5 4.03mg 0.155mg 78%
Vitamin B6 1.17mg 0.218mg 73%
Fats 38.45g 0.18g 59%
Iron 4.9mg 0.35mg 57%
Zinc 5.05mg 0.29mg 43%
Folate 160µg 29µg 33%
Protein 16.18g 1.21g 30%
Calories 517kcal 16kcal 25%
Vitamin B2 0.415mg 0.142mg 21%
Vitamin C 0mg 17mg 19%
Saturated fat 3.682g 0.044g 17%
Potassium 687mg 262mg 13%
Monounsaturated fat 4.848g 0.016g 12%
Vitamin B3 2.284mg 0.487mg 11%
Carbs 34.29g 3.35g 10%
Calcium 78mg 15mg 6%
Fiber 1.1g 4%
Vitamin K 3µg 3%
Choline 6.7mg 1%
Vitamin E 0.12mg 1%
Vitamin A 3µg 10µg 1%
Fructose 0.95g 1%
Net carbs 34.29g 2.25g N/A
Sugar 2.2g N/A
Sodium 3mg 2mg 0%
Selenium 0.2µg 0%
Tryptophan 0.183mg 0.011mg 0%
Threonine 0.586mg 0.028mg 0%
Isoleucine 0.717mg 0.042mg 0%
Leucine 1.154mg 0.069mg 0%
Lysine 0.534mg 0.065mg 0%
Methionine 0.284mg 0.017mg 0%
Phenylalanine 0.806mg 0.041mg 0%
Valine 1.025mg 0.053mg 0%
Histidine 0.452mg 0.025mg 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% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +1237.2%
Contains more FatsFats +21261.1%
Contains more CarbsCarbs +923.6%
Contains more OtherOther +780.6%
Contains more WaterWater +1584%

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
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated fat +30200%
Contains more Poly. FatPolyunsaturated fat +31611.2%
Contains less Sat. FatSaturated fat -98.8%

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.