Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Safflower vs. Yam — In-Depth Nutrition Comparison

Compare

Important differences between safflower and yam

  • Safflower has more copper, vitamin B1, phosphorus, magnesium, vitamin B5, manganese, vitamin B6, iron, zinc, and folate than yam.
  • Safflower's daily need coverage for copper is 174% more.
  • Safflower contains 21 times more zinc than yam. Safflower contains 5.05mg of zinc, while yam contains 0.24mg.

The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Yam, raw.

Infographic

Safflower vs Yam 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%
Yam
Yam
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more MagnesiumMagnesium +1581%
Contains more CalciumCalcium +358.8%
Contains more IronIron +807.4%
Contains more CopperCopper +881.5%
Contains more ZincZinc +2004.2%
Contains more PhosphorusPhosphorus +1070.9%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +407.3%
Contains more PotassiumPotassium +18.8%

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%
Yam
Yam
5
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 9%
Contains more Vitamin B1Vitamin B1 +938.4%
Contains more Vitamin B2Vitamin B2 +1196.9%
Contains more Vitamin B3Vitamin B3 +313.8%
Contains more Vitamin B5Vitamin B5 +1183.4%
Contains more Vitamin B6Vitamin B6 +299.3%
Contains more FolateFolate +595.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
~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
Yam
Yam
1
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more ProteinProtein +957.5%
Contains more FatsFats +22517.6%
Contains more CarbsCarbs +23%
Contains more OtherOther +565.9%
Contains more WaterWater +1138.4%

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +80700%
Contains more Poly. FatPolyunsaturated fat +37035.5%
Contains less Sat. FatSaturated fat -99%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Yam
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 Yam DV% diff.
Polyunsaturated fat 28.223g 0.076g 188%
Copper 1.747mg 0.178mg 174%
Vitamin B1 1.163mg 0.112mg 88%
Phosphorus 644mg 55mg 84%
Magnesium 353mg 21mg 79%
Vitamin B5 4.03mg 0.314mg 74%
Manganese 2.014mg 0.397mg 70%
Vitamin B6 1.17mg 0.293mg 67%
Fats 38.45g 0.17g 59%
Iron 4.9mg 0.54mg 55%
Zinc 5.05mg 0.24mg 44%
Folate 160µg 23µg 34%
Vitamin B2 0.415mg 0.032mg 29%
Protein 16.18g 1.53g 29%
Calories 517kcal 118kcal 20%
Vitamin C 0mg 17.1mg 19%
Saturated fat 3.682g 0.037g 17%
Fiber 4.1g 16%
Monounsaturated fat 4.848g 0.006g 12%
Vitamin B3 2.284mg 0.552mg 11%
Calcium 78mg 17mg 6%
Potassium 687mg 816mg 4%
Choline 16.5mg 3%
Vitamin E 0.35mg 2%
Carbs 34.29g 27.88g 2%
Vitamin K 2.3µg 2%
Selenium 0.7µg 1%
Net carbs 34.29g 23.78g N/A
Sugar 0.5g N/A
Sodium 3mg 9mg 0%
Vitamin A 3µg 7µg 0%
Tryptophan 0.183mg 0.012mg 0%
Threonine 0.586mg 0.054mg 0%
Isoleucine 0.717mg 0.052mg 0%
Leucine 1.154mg 0.096mg 0%
Lysine 0.534mg 0.059mg 0%
Methionine 0.284mg 0.021mg 0%
Phenylalanine 0.806mg 0.071mg 0%
Valine 1.025mg 0.062mg 0%
Histidine 0.452mg 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Yam
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
18%
Yam
Minerals Daily Need Coverage Score
178%
Safflower
26%
Yam

Comparison summary

Which food is lower in Saturated fat?
Yam
Yam is lower in Saturated fat (difference - 3.645g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.6)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.5g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 51)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.