Safflower vs. Squid — In-Depth Nutrition Comparison
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Significant differences between safflower and squid
- Safflower has more vitamin B1, copper, manganese, magnesium, vitamin B6, and vitamin B5; however, squid is richer in vitamin B12, vitamin B2, and iron.
- Squid covers your daily vitamin B12 needs 225% more than safflower.
- Squid has 68 times less vitamin B1 than safflower. Safflower has 1.163mg of vitamin B1, while squid has 0.017mg.
Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Mollusks, cuttlefish, mixed species, cooked, moist heat.
Infographic
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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 | +488.3% |
| Contains more CopperCopper | +75.1% |
| Contains more ZincZinc | +46% |
| Contains less SodiumSodium | -99.6% |
| Contains more ManganeseManganese | +863.6% |
| Contains more CalciumCalcium | +130.8% |
| Contains more IronIron | +121.2% |
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 B1Vitamin B1 | +6741.2% |
| Contains more Vitamin B5Vitamin B5 | +347.8% |
| Contains more Vitamin B6Vitamin B6 | +333.3% |
| Contains more FolateFolate | +566.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +6666.7% |
| Contains more Vitamin B2Vitamin B2 | +316.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +2646.4% |
| Contains more CarbsCarbs | +1990.9% |
| Contains more OtherOther | +62.5% |
| Contains more ProteinProtein | +100.7% |
| Contains more WaterWater | +987.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2892.6% |
| Contains more Poly. FatPolyunsaturated fat | +10431% |
| Contains less Sat. FatSaturated fat | -93.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 5.4µg | 225% |
| Polyunsaturated fat | 28.223g | 0.268g | 186% |
| Selenium | 89.6µg | 163% | |
| Vitamin B2 | 0.415mg | 1.729mg | 101% |
| Vitamin B1 | 1.163mg | 0.017mg | 96% |
| Copper | 1.747mg | 0.998mg | 83% |
| Manganese | 2.014mg | 0.209mg | 78% |
| Cholesterol | 0mg | 224mg | 75% |
| Iron | 4.9mg | 10.84mg | 74% |
| Magnesium | 353mg | 60mg | 70% |
| Vitamin B6 | 1.17mg | 0.27mg | 69% |
| Vitamin B5 | 4.03mg | 0.9mg | 63% |
| Fats | 38.45g | 1.4g | 57% |
| Folate | 160µg | 24µg | 34% |
| Protein | 16.18g | 32.48g | 33% |
| Sodium | 3mg | 744mg | 32% |
| Vitamin A | 3µg | 203µg | 22% |
| Calories | 517kcal | 158kcal | 18% |
| Saturated fat | 3.682g | 0.236g | 16% |
| Zinc | 5.05mg | 3.46mg | 14% |
| Monounsaturated fat | 4.848g | 0.162g | 12% |
| Carbs | 34.29g | 1.64g | 11% |
| Calcium | 78mg | 180mg | 10% |
| Phosphorus | 644mg | 580mg | 9% |
| Vitamin C | 0mg | 8.5mg | 9% |
| Vitamin B3 | 2.284mg | 2.189mg | 1% |
| Potassium | 687mg | 637mg | 1% |
| Net carbs | 34.29g | 1.64g | N/A |
| Tryptophan | 0.183mg | 0.364mg | 0% |
| Threonine | 0.586mg | 1.398mg | 0% |
| Isoleucine | 0.717mg | 1.414mg | 0% |
| Leucine | 1.154mg | 2.287mg | 0% |
| Lysine | 0.534mg | 2.427mg | 0% |
| Methionine | 0.284mg | 0.733mg | 0% |
| Phenylalanine | 0.806mg | 1.164mg | 0% |
| Valine | 1.025mg | 1.419mg | 0% |
| Histidine | 0.452mg | 0.624mg | 0% |
| Omega-3 - EPA | 0.078g | N/A | |
| Omega-3 - DHA | 0.132g | N/A | |
| Omega-3 - DPA | 0.012g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
82%
104%
Minerals Daily Need Coverage Score
178%
185%
Comparison summary
Which food is lower in Saturated fat?
Squid is lower in Saturated fat (difference - 3.446g)
Which food is cheaper?
Squid is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Safflower is lower in Cholesterol (difference - 224mg)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 741mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is richer in minerals?
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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?
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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.