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  6. Safflower vs. Wild rice raw

Safflower vs. Wild rice raw — In-Depth Nutrition Comparison

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How are safflower and wild rice raw different?

  • Safflower is higher in copper, vitamin B1, vitamin B6, vitamin B5, magnesium, iron, phosphorus, and manganese; however, wild rice raw is richer in vitamin B3.
  • Daily need coverage for copper for safflower is 136% higher.
  • Safflower contains 24 times more saturated fat than wild rice raw. While safflower contains 3.682g of saturated fat, wild rice raw contains only 0.156g.

Seeds, safflower seed kernels, dried and Wild rice, raw are the varieties used in this article.

Infographic

Safflower vs Wild rice raw 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +99.4%
Contains more CalciumCalcium +271.4%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +150%
Contains more CopperCopper +233.4%
Contains more PhosphorusPhosphorus +48.7%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +51.5%
Contains more ZincZinc +18%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +911.3%
Contains more Vitamin B2Vitamin B2 +58.4%
Contains more Vitamin B5Vitamin B5 +275.2%
Contains more Vitamin B6Vitamin B6 +199.2%
Contains more FolateFolate +68.4%
Contains more Vitamin B3Vitamin B3 +194.8%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Wild rice raw DV% diff.
Polyunsaturated fat 28.223g 0.676g 184%
Copper 1.747mg 0.524mg 136%
Vitamin B1 1.163mg 0.115mg 87%
Vitamin B6 1.17mg 0.391mg 60%
Vitamin B5 4.03mg 1.074mg 59%
Fats 38.45g 1.08g 57%
Magnesium 353mg 177mg 42%
Iron 4.9mg 1.96mg 37%
Manganese 2.014mg 1.329mg 30%
Phosphorus 644mg 433mg 30%
Vitamin B3 2.284mg 6.733mg 28%
Fiber 6.2g 25%
Folate 160µg 95µg 16%
Saturated fat 3.682g 0.156g 16%
Carbs 34.29g 74.9g 14%
Monounsaturated fat 4.848g 0.159g 12%
Vitamin B2 0.415mg 0.262mg 12%
Calories 517kcal 357kcal 8%
Potassium 687mg 427mg 8%
Zinc 5.05mg 5.96mg 8%
Calcium 78mg 21mg 6%
Choline 35mg 6%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Protein 16.18g 14.73g 3%
Vitamin K 1.9µg 2%
Net carbs 34.29g 68.7g N/A
Sugar 2.5g N/A
Sodium 3mg 7mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.183mg 0.179mg 0%
Threonine 0.586mg 0.469mg 0%
Isoleucine 0.717mg 0.618mg 0%
Leucine 1.154mg 1.018mg 0%
Lysine 0.534mg 0.629mg 0%
Methionine 0.284mg 0.438mg 0%
Phenylalanine 0.806mg 0.721mg 0%
Valine 1.025mg 0.858mg 0%
Histidine 0.452mg 0.384mg 0%

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
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +3460.2%
Contains more OtherOther +256.9%
Contains more CarbsCarbs +118.4%
Contains more WaterWater +38.1%
~equal in Protein ~14.73g

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
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +2949.1%
Contains more Poly. FatPolyunsaturated fat +4075%
Contains less Sat. FatSaturated fat -95.8%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.