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Safflower vs. Swordfish — In-Depth Nutrition Comparison

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Important differences between safflower and swordfish

  • Safflower has more copper, vitamin B1, manganese, magnesium, vitamin B5, iron, and phosphorus; however, swordfish is richer in vitamin D, vitamin B12, and vitamin B3.
  • Safflower's daily need coverage for copper is 189% more.
  • Safflower contains 155 times more manganese than swordfish. Safflower contains 2.014mg of manganese, while swordfish contains 0.013mg.

The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Fish, swordfish, cooked, dry heat.

Infographic

Safflower vs Swordfish 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 25% 1.8% 44% 17% 15% 21% 130% 13% 1.7% 374%
Contains more MagnesiumMagnesium +908.6%
Contains more CalciumCalcium +1200%
Contains more PotassiumPotassium +37.7%
Contains more IronIron +988.9%
Contains more CopperCopper +3697.8%
Contains more ZincZinc +547.4%
Contains more PhosphorusPhosphorus +111.8%
Contains less SodiumSodium -96.9%
Contains more ManganeseManganese +15392.3%

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 0% 14% 48% 249% 22% 15% 174% 25% 142% 203% 0.25% 1.5% 42%
Contains more Vitamin B1Vitamin B1 +1206.7%
Contains more Vitamin B2Vitamin B2 +558.7%
Contains more Vitamin B5Vitamin B5 +866.4%
Contains more Vitamin B6Vitamin B6 +90.2%
Contains more FolateFolate +7900%
Contains more Vitamin AVitamin A +1333.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +305.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg

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
23% 8% 68%
Protein: 23.45 g
Fats: 7.93 g
Carbs: 0 g
Water: 68.26 g
Other: 0.36 g
Contains more FatsFats +384.9%
Contains more CarbsCarbs +∞%
Contains more OtherOther +1416.7%
Contains more ProteinProtein +44.9%
Contains more WaterWater +1114.6%

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
28% 52% 20%
Saturated fat: Sat. Fat 1.911 g
Monounsaturated fat: Mono. Fat 3.544 g
Polyunsaturated fat: Poly. Fat 1.368 g
Contains more Mono. FatMonounsaturated fat +36.8%
Contains more Poly. FatPolyunsaturated fat +1963.1%
Contains less Sat. FatSaturated fat -48.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Swordfish
Lower in Saturated fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Swordfish DV% diff.
Copper 1.747mg 0.046mg 189%
Polyunsaturated fat 28.223g 1.368g 179%
Selenium 68.5µg 125%
Vitamin B1 1.163mg 0.089mg 90%
Manganese 2.014mg 0.013mg 87%
Vitamin D 0µg 16.6µg 83%
Vitamin D 0IU 666IU 83%
Magnesium 353mg 35mg 76%
Vitamin B5 4.03mg 0.417mg 72%
Vitamin B12 0µg 1.62µg 68%
Iron 4.9mg 0.45mg 56%
Phosphorus 644mg 304mg 49%
Fats 38.45g 7.93g 47%
Vitamin B3 2.284mg 9.254mg 44%
Vitamin B6 1.17mg 0.615mg 43%
Folate 160µg 2µg 40%
Zinc 5.05mg 0.78mg 39%
Vitamin B2 0.415mg 0.063mg 27%
Cholesterol 0mg 78mg 26%
Calories 517kcal 172kcal 17%
Vitamin E 2.41mg 16%
Protein 16.18g 23.45g 15%
Choline 77.5mg 14%
Carbs 34.29g 0g 11%
Saturated fat 3.682g 1.911g 8%
Calcium 78mg 6mg 7%
Potassium 687mg 499mg 6%
Vitamin A 3µg 43µg 4%
Sodium 3mg 97mg 4%
Monounsaturated fat 4.848g 3.544g 3%
Net carbs 34.29g 0g N/A
Vitamin K 0.1µg 0%
Trans fat 0.056g N/A
Tryptophan 0.183mg 0.265mg 0%
Threonine 0.586mg 1.035mg 0%
Isoleucine 0.717mg 1.088mg 0%
Leucine 1.154mg 1.919mg 0%
Lysine 0.534mg 2.168mg 0%
Methionine 0.284mg 0.699mg 0%
Phenylalanine 0.806mg 0.922mg 0%
Valine 1.025mg 1.216mg 0%
Histidine 0.452mg 0.695mg 0%
Omega-3 - EPA 0.127g N/A
Omega-3 - DHA 0.772g N/A
Omega-3 - DPA 0.168g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Swordfish
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Safflower
72%
Swordfish
Minerals Daily Need Coverage Score
178%
Safflower
64%
Swordfish

Comparison summary

Which food is lower in Saturated fat?
Swordfish
Swordfish is lower in Saturated fat (difference - 1.771g)
Which food is cheaper?
Swordfish
Swordfish is cheaper (difference - $0.8)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 78mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 94mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
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.

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. Swordfish - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173704/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.