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  6. Safflower vs. Sweet potato

Safflower vs. Sweet potato — In-Depth Nutrition Comparison

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How are safflower and sweet potato different?

  • Safflower is richer in copper, vitamin B1, phosphorus, magnesium, manganese, vitamin B6, vitamin B5, iron, and zinc, while sweet potato is higher in vitamin A.
  • Sweet potato covers your daily need for vitamin A, 283% more than safflower.
  • Safflower contains 17 times more zinc than sweet potato. Safflower contains 5.05mg of zinc, while sweet potato contains 0.3mg.

Seeds, safflower seed kernels, dried and Sweet potato, raw, unprepared types were used in this article.

Infographic

Safflower vs Sweet potato 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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +1312%
Contains more CalciumCalcium +160%
Contains more PotassiumPotassium +103.9%
Contains more IronIron +703.3%
Contains more CopperCopper +1057%
Contains more ZincZinc +1583.3%
Contains more PhosphorusPhosphorus +1270.2%
Contains less SodiumSodium -94.5%
Contains more ManganeseManganese +680.6%

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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin B1Vitamin B1 +1391%
Contains more Vitamin B2Vitamin B2 +580.3%
Contains more Vitamin B3Vitamin B3 +310.1%
Contains more Vitamin B5Vitamin B5 +403.8%
Contains more Vitamin B6Vitamin B6 +459.8%
Contains more FolateFolate +1354.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +23533.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Sweet potato DV% diff.
Polyunsaturated fat 28.223g 0.014g 188%
Copper 1.747mg 0.151mg 177%
Vitamin B1 1.163mg 0.078mg 90%
Phosphorus 644mg 47mg 85%
Magnesium 353mg 25mg 78%
Vitamin A 3µg 709µg 78%
Manganese 2.014mg 0.258mg 76%
Vitamin B6 1.17mg 0.209mg 74%
Vitamin B5 4.03mg 0.8mg 65%
Fats 38.45g 0.05g 59%
Iron 4.9mg 0.61mg 54%
Zinc 5.05mg 0.3mg 43%
Folate 160µg 11µg 37%
Protein 16.18g 1.57g 29%
Vitamin B2 0.415mg 0.061mg 27%
Calories 517kcal 86kcal 22%
Saturated fat 3.682g 0.018g 17%
Fiber 3g 12%
Monounsaturated fat 4.848g 0.001g 12%
Vitamin B3 2.284mg 0.557mg 11%
Potassium 687mg 337mg 10%
Starch 12.65g 5%
Calcium 78mg 30mg 5%
Carbs 34.29g 20.12g 5%
Vitamin C 0mg 2.4mg 3%
Choline 12.3mg 2%
Sodium 3mg 55mg 2%
Vitamin K 1.8µg 2%
Vitamin E 0.26mg 2%
Selenium 0.6µg 1%
Fructose 0.7g 1%
Net carbs 34.29g 17.12g N/A
Sugar 4.18g N/A
Tryptophan 0.183mg 0.031mg 0%
Threonine 0.586mg 0.083mg 0%
Isoleucine 0.717mg 0.055mg 0%
Leucine 1.154mg 0.092mg 0%
Lysine 0.534mg 0.066mg 0%
Methionine 0.284mg 0.029mg 0%
Phenylalanine 0.806mg 0.089mg 0%
Valine 1.025mg 0.086mg 0%
Histidine 0.452mg 0.031mg 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
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more ProteinProtein +930.6%
Contains more FatsFats +76800%
Contains more CarbsCarbs +70.4%
Contains more OtherOther +457.1%
Contains more WaterWater +1275.1%

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +484700%
Contains more Poly. FatPolyunsaturated fat +201492.9%
Contains less Sat. FatSaturated fat -99.5%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.