Safflower vs. Tofu — In-Depth Nutrition Comparison
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What are the differences between safflower and tofu?
- Safflower is higher in copper, vitamin B1, vitamin B6, vitamin B5, magnesium, phosphorus, manganese, folate, and zinc, yet tofu is higher in calcium.
- Safflower's daily need coverage for copper is 152% more.
- Safflower has 30 times more vitamin B5 than tofu. While safflower has 4.03mg of vitamin B5, tofu has only 0.133mg.
We used Seeds, safflower seed kernels, dried and Tofu, raw, firm, prepared with calcium sulfate types in this article.
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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 | +508.6% |
| Contains more PotassiumPotassium | +189.9% |
| Contains more IronIron | +84.2% |
| Contains more CopperCopper | +362.2% |
| Contains more ZincZinc | +221.7% |
| Contains more PhosphorusPhosphorus | +238.9% |
| Contains less SodiumSodium | -78.6% |
| Contains more ManganeseManganese | +70.5% |
| Contains more CalciumCalcium | +775.6% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +636.1% |
| Contains more Vitamin B2Vitamin B2 | +306.9% |
| Contains more Vitamin B3Vitamin B3 | +499.5% |
| Contains more Vitamin B5Vitamin B5 | +2930.1% |
| Contains more Vitamin B6Vitamin B6 | +1171.7% |
| Contains more FolateFolate | +451.7% |
| Contains more Vitamin CVitamin C | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 4.921g | 155% |
| Copper | 1.747mg | 0.378mg | 152% |
| Vitamin B1 | 1.163mg | 0.158mg | 84% |
| Vitamin B6 | 1.17mg | 0.092mg | 83% |
| Vitamin B5 | 4.03mg | 0.133mg | 78% |
| Magnesium | 353mg | 58mg | 70% |
| Phosphorus | 644mg | 190mg | 65% |
| Calcium | 78mg | 683mg | 61% |
| Fats | 38.45g | 8.72g | 46% |
| Manganese | 2.014mg | 1.181mg | 36% |
| Folate | 160µg | 29µg | 33% |
| Zinc | 5.05mg | 1.57mg | 32% |
| Selenium | 17.4µg | 32% | |
| Iron | 4.9mg | 2.66mg | 28% |
| Vitamin B2 | 0.415mg | 0.102mg | 24% |
| Calories | 517kcal | 144kcal | 19% |
| Potassium | 687mg | 237mg | 13% |
| Vitamin B3 | 2.284mg | 0.381mg | 12% |
| Carbs | 34.29g | 2.78g | 11% |
| Saturated fat | 3.682g | 1.261g | 11% |
| Fiber | 2.3g | 9% | |
| Monounsaturated fat | 4.848g | 1.925g | 7% |
| Protein | 16.18g | 17.27g | 2% |
| Vitamin C | 0mg | 0.2mg | 0% |
| Net carbs | 34.29g | 0.48g | N/A |
| Sodium | 3mg | 14mg | 0% |
| Vitamin A | 3µg | 0% | |
| Tryptophan | 0.183mg | 0.235mg | 0% |
| Threonine | 0.586mg | 0.785mg | 0% |
| Isoleucine | 0.717mg | 0.849mg | 0% |
| Leucine | 1.154mg | 1.392mg | 0% |
| Lysine | 0.534mg | 0.883mg | 0% |
| Methionine | 0.284mg | 0.211mg | 0% |
| Phenylalanine | 0.806mg | 0.835mg | 0% |
| Valine | 1.025mg | 0.87mg | 0% |
| Histidine | 0.452mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +340.9% |
| Contains more CarbsCarbs | +1133.5% |
| Contains more OtherOther | +290% |
| Contains more WaterWater | +1142.5% |
~equal in
Protein
~17.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +151.8% |
| Contains more Poly. FatPolyunsaturated fat | +473.5% |
| Contains less Sat. FatSaturated fat | -65.8% |
