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  6. Safflower vs. Waffle

Safflower vs. Waffle — In-Depth Nutrition Comparison

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How are Safflower and Waffle different?

  • Safflower is higher than Waffle in Copper, Vitamin B6, Magnesium, Manganese, Vitamin B1, Vitamin B5, Phosphorus, Zinc, Iron, and Folate.
  • Safflower covers your daily need of Copper 187% more than Waffle.
  • Safflower contains 21 times more Vitamin B6 than Waffle. Safflower contains 1.17mg of Vitamin B6, while Waffle contains 0.056mg.

Seeds, safflower seed kernels, dried and Waffles, plain, prepared from recipe types were used in this article.

Infographic

Safflower vs Waffle 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.
Safflower
Safflower
8
:
2
Waffle
Waffle
Contains more Iron +112.1%
Contains more Magnesium +1757.9%
Contains more Phosphorus +238.9%
Contains more Potassium +332.1%
Contains less Sodium -99.4%
Contains more Zinc +642.6%
Contains more Copper +2717.7%
Contains more Manganese +660%
Contains more Calcium +226.9%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Waffle
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 77% 87% 14% 82% 15% 67% 19% 21% 35% 253%
Contains more Iron +112.1%
Contains more Magnesium +1757.9%
Contains more Phosphorus +238.9%
Contains more Potassium +332.1%
Contains less Sodium -99.4%
Contains more Zinc +642.6%
Contains more Copper +2717.7%
Contains more Manganese +660%
Contains more Calcium +226.9%

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.
Safflower
Safflower
7
:
3
Waffle
Waffle
Contains more Vitamin B1 +342.2%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +10.2%
Contains more Vitamin B5 +730.9%
Contains more Vitamin B6 +1989.3%
Contains more Folate +247.8%
Contains more Vitamin A +356%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 2.073
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Waffle
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 0% 0% 2% 66% 81% 39% 30% 13% 35% 32% 0%
Contains more Vitamin B1 +342.2%
Contains more Vitamin B2 +19.6%
Contains more Vitamin B3 +10.2%
Contains more Vitamin B5 +730.9%
Contains more Vitamin B6 +1989.3%
Contains more Folate +247.8%
Contains more Vitamin A +356%
Contains more Vitamin C +∞%
Contains more Vitamin B12 +∞%
Equal in Vitamin B3 - 2.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
4
:
1
Waffle
Waffle
Contains more Protein +104.8%
Contains more Fats +172.7%
Contains more Other +76.1%
Contains more Water +647.3%
Equal in Carbs - 32.9
Safflower
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
Waffle
8% 14% 33% 42% 3%
Protein: 7.9 g
Fats: 14.1 g
Carbs: 32.9 g
Water: 42 g
Other: 3.1 g
Contains more Protein +104.8%
Contains more Fats +172.7%
Contains more Other +76.1%
Contains more Water +647.3%
Equal in Carbs - 32.9

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Waffle
Waffle
Contains more Monounsaturated Fat +37.7%
Contains more Polyunsaturated fat +316%
Contains less Saturated Fat -22.2%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Waffle
22% 27% 52%
Saturated Fat: 2.866 g
Monounsaturated Fat: 3.521 g
Polyunsaturated fat: 6.785 g
Contains more Monounsaturated Fat +37.7%
Contains more Polyunsaturated fat +316%
Contains less Saturated Fat -22.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Waffle Opinion
Net carbs 34.29g 32.9g Safflower
Protein 16.18g 7.9g Safflower
Fats 38.45g 14.1g Safflower
Carbs 34.29g 32.9g Safflower
Calories 517kcal 291kcal Safflower
Calcium 78mg 255mg Waffle
Iron 4.9mg 2.31mg Safflower
Magnesium 353mg 19mg Safflower
Phosphorus 644mg 190mg Safflower
Potassium 687mg 159mg Safflower
Sodium 3mg 511mg Safflower
Zinc 5.05mg 0.68mg Safflower
Copper 1.747mg 0.062mg Safflower
Manganese 2.014mg 0.265mg Safflower
Selenium 46.2µg Waffle
Vitamin A 50IU 228IU Waffle
Vitamin A RAE 3µg 65µg Waffle
Vitamin C 0mg 0.4mg Waffle
Vitamin B1 1.163mg 0.263mg Safflower
Vitamin B2 0.415mg 0.347mg Safflower
Vitamin B3 2.284mg 2.073mg Safflower
Vitamin B5 4.03mg 0.485mg Safflower
Vitamin B6 1.17mg 0.056mg Safflower
Folate 160µg 46µg Safflower
Vitamin B12 0µg 0.25µg Waffle
Tryptophan 0.183mg 0.099mg Safflower
Threonine 0.586mg 0.289mg Safflower
Isoleucine 0.717mg 0.362mg Safflower
Leucine 1.154mg 0.63mg Safflower
Lysine 0.534mg 0.384mg Safflower
Methionine 0.284mg 0.179mg Safflower
Phenylalanine 0.806mg 0.395mg Safflower
Valine 1.025mg 0.409mg Safflower
Histidine 0.452mg 0.187mg Safflower
Cholesterol 0mg 69mg Safflower
Saturated Fat 3.682g 2.866g Waffle
Omega-3 - DHA 0.006g Waffle
Omega-3 - EPA 0.001g Waffle
Monounsaturated Fat 4.848g 3.521g Safflower
Polyunsaturated fat 28.223g 6.785g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Waffle
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
89%
Safflower
26%
Waffle
Minerals Daily Need Coverage Score
178%
Safflower
66%
Waffle

Comparison summary

Which food is lower in Saturated Fat?
Waffle
Waffle is lower in Saturated Fat (difference - 0.816g)
Which food is cheaper?
Waffle
Waffle is cheaper (difference - $0.8)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 508mg)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 69mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 76)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)

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. Waffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175039/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.