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Safflower vs. White bread — In-Depth Nutrition Comparison

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Significant differences between safflower and white bread

  • The amount of copper, vitamin B6, magnesium, phosphorus, vitamin B5, manganese, vitamin B1, zinc, and potassium in safflower is higher than in white bread.
  • Safflower covers your daily copper needs 183% more than white bread.
  • White bread has 15 times less magnesium than safflower. Safflower has 353mg of magnesium, while white bread has 23mg.
  • Safflower contains less sodium.

Specific food types used in this comparison are Seeds, safflower seed kernels, dried and Bread, white, commercially prepared (includes soft bread crumbs).

Infographic

Safflower vs White bread 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 16% 43% 11% 135% 34% 20% 42% 64% 70% 120%
Contains more MagnesiumMagnesium +1434.8%
Contains more PotassiumPotassium +445.2%
Contains more IronIron +35.7%
Contains more CopperCopper +1629.7%
Contains more ZincZinc +582.4%
Contains more PhosphorusPhosphorus +557.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +275.7%
Contains more CalciumCalcium +84.6%

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 0% 0% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +118.2%
Contains more Vitamin B2Vitamin B2 +70.8%
Contains more Vitamin B5Vitamin B5 +651.9%
Contains more Vitamin B6Vitamin B6 +1244.8%
Contains more FolateFolate +44.1%
Contains more Vitamin B3Vitamin B3 +109.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 g
Contains more ProteinProtein +82.8%
Contains more FatsFats +1054.7%
Contains more OtherOther +175.8%
Contains more CarbsCarbs +44.1%
Contains more WaterWater +548%

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
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 g
Contains more Mono. FatMonounsaturated fat +709.3%
Contains more Poly. FatPolyunsaturated fat +1661.7%
Contains less Sat. FatSaturated fat -81%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower White bread DV% diff.
Copper 1.747mg 0.101mg 183%
Polyunsaturated fat 28.223g 1.602g 177%
Vitamin B6 1.17mg 0.087mg 83%
Magnesium 353mg 23mg 79%
Phosphorus 644mg 98mg 78%
Vitamin B5 4.03mg 0.536mg 70%
Manganese 2.014mg 0.536mg 64%
Fats 38.45g 3.33g 54%
Vitamin B1 1.163mg 0.533mg 53%
Selenium 22µg 40%
Zinc 5.05mg 0.74mg 39%
Sodium 3mg 490mg 21%
Potassium 687mg 126mg 17%
Iron 4.9mg 3.61mg 16%
Vitamin B3 2.284mg 4.78mg 16%
Protein 16.18g 8.85g 15%
Starch 37.17g 15%
Saturated fat 3.682g 0.698g 14%
Vitamin B2 0.415mg 0.243mg 13%
Calories 517kcal 266kcal 13%
Folate 160µg 111µg 12%
Fiber 2.7g 11%
Monounsaturated fat 4.848g 0.599g 11%
Calcium 78mg 144mg 7%
Carbs 34.29g 49.42g 5%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin E 0.22mg 1%
Net carbs 34.29g 46.72g N/A
Sugar 5.67g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g 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%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower White bread
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
33%
White bread
Minerals Daily Need Coverage Score
178%
Safflower
56%
White bread

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 2.984g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.8)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 487mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 73)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.