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  6. Safflower vs. Taco

Safflower vs. Taco — In-Depth Nutrition Comparison

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Summary of differences between safflower and taco

  • Safflower has more copper, vitamin B1, vitamin B6, manganese, magnesium, phosphorus, iron, folate, and zinc, while taco has more vitamin B12.
  • Safflower covers your daily need for copper, 186% more than taco.
  • Safflower contains 23 times more vitamin B1 than taco. While safflower contains 1.163mg of vitamin B1, taco contains only 0.05mg.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Fast foods, taco with beef, cheese, and lettuce, hard shell.

Infographic

Safflower vs Taco 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%
Taco
Taco
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 27% 18% 45% 26% 48% 76% 52% 32% 50%
Contains more MagnesiumMagnesium +1003.1%
Contains more PotassiumPotassium +228.7%
Contains more IronIron +311.8%
Contains more CopperCopper +2168.8%
Contains more ZincZinc +188.6%
Contains more PhosphorusPhosphorus +261.8%
Contains less SodiumSodium -99.2%
Contains more ManganeseManganese +708.8%
Contains more CalciumCalcium +14.1%

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%
Taco
Taco
7
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 1.3% 6.7% 12% 1.5% 13% 14% 31% 0% 21% 116% 38% 14% 17%
Contains more Vitamin B1Vitamin B1 +2226%
Contains more Vitamin B2Vitamin B2 +591.7%
Contains more Vitamin B3Vitamin B3 +38.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +1200%
Contains more FolateFolate +742.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +566.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Safflower Taco DV% diff.
Copper 1.747mg 0.077mg 186%
Polyunsaturated fat 28.223g 3.042g 168%
Vitamin B1 1.163mg 0.05mg 93%
Vitamin B6 1.17mg 0.09mg 83%
Vitamin B5 4.03mg 81%
Manganese 2.014mg 0.249mg 77%
Magnesium 353mg 32mg 76%
Phosphorus 644mg 178mg 67%
Iron 4.9mg 1.19mg 46%
Fats 38.45g 12.7g 40%
Vitamin B12 0µg 0.93µg 39%
Folate 160µg 19µg 35%
Zinc 5.05mg 1.75mg 30%
Vitamin B2 0.415mg 0.06mg 27%
Sodium 3mg 397mg 17%
Selenium 9.2µg 17%
Fiber 3.9g 16%
Protein 16.18g 8.86g 15%
Calories 517kcal 226kcal 15%
Potassium 687mg 209mg 14%
Vitamin K 15.3µg 13%
Cholesterol 0mg 28mg 9%
Starch 14.78g 6%
Choline 32mg 6%
Carbs 34.29g 19.85g 5%
Vitamin E 0.6mg 4%
Vitamin B3 2.284mg 1.65mg 4%
Saturated fat 3.682g 4.384g 3%
Vitamin A 3µg 20µg 2%
Vitamin D 0IU 4IU 1%
Calcium 78mg 89mg 1%
Vitamin D 0µg 0.1µg 1%
Monounsaturated fat 4.848g 4.411g 1%
Vitamin C 0mg 0.4mg 0%
Net carbs 34.29g 15.95g N/A
Sugar 0.9g N/A
Trans fat 0.467g N/A
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.005g N/A
Omega-3 - ALA 0.166g N/A
Omega-3 - DPA 0.006g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.011g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 2.708g N/A

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
Taco
Taco
1
9% 13% 20% 57%
Protein: 8.86 g
Fats: 12.7 g
Carbs: 19.85 g
Water: 57.02 g
Other: 1.57 g
Contains more ProteinProtein +82.6%
Contains more FatsFats +202.8%
Contains more CarbsCarbs +72.7%
Contains more OtherOther +247.8%
Contains more WaterWater +914.6%

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
Taco
Taco
0
37% 37% 26%
Saturated fat: Sat. Fat 4.384 g
Monounsaturated fat: Mono. Fat 4.411 g
Polyunsaturated fat: Poly. Fat 3.042 g
Contains less Sat. FatSaturated fat -16%
Contains more Poly. FatPolyunsaturated fat +827.8%
~equal in Monounsaturated fat ~4.411g

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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. Taco - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170689/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.