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  6. Seeds, breadnut tree seeds, raw vs. Safflower

Seeds, breadnut tree seeds, raw vs. Safflower — In-Depth Nutrition Comparison

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A recap on the differences between seeds, breadnut tree seeds, raw and safflower

  • Seeds, breadnut tree seeds, raw has more vitamin C; however, safflower is higher in vitamin B1, phosphorus, manganese, magnesium, vitamin B6, vitamin B5, zinc, iron, and copper.
  • Safflower covers your daily vitamin B1 needs 92% more than seeds, breadnut tree seeds, raw.

Food varieties used in this article are Seeds, breadnut tree seeds, raw and Seeds, safflower seed kernels, dried.

Infographic

Seeds, breadnut tree seeds, raw vs Safflower 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 49% 29% 104% 78% 481% 31% 29% 4% 23% 0%
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%
Contains more CalciumCalcium +25.6%
Contains more PotassiumPotassium +72.2%
Contains more MagnesiumMagnesium +419.1%
Contains more IronIron +134.4%
Contains more CopperCopper +21%
Contains more ZincZinc +346.9%
Contains more PhosphorusPhosphorus +861.2%
Contains less SodiumSodium -90.3%
Contains more ManganeseManganese +1031.5%
~equal in Selenium ~µg

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 91% 4% 0% 0% 14% 13% 17% 66% 93% 0% 0% 50% 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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +300%
Contains more Vitamin B1Vitamin B1 +2014.5%
Contains more Vitamin B2Vitamin B2 +654.5%
Contains more Vitamin B3Vitamin B3 +159.5%
Contains more Vitamin B5Vitamin B5 +265.4%
Contains more Vitamin B6Vitamin B6 +190.3%
Contains more FolateFolate +142.4%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Seeds, breadnut tree seeds, raw Safflower DV% diff.
Polyunsaturated fat 0.527g 28.223g 185%
Vitamin B1 0.055mg 1.163mg 92%
Phosphorus 67mg 644mg 82%
Manganese 0.178mg 2.014mg 80%
Magnesium 68mg 353mg 68%
Vitamin B6 0.403mg 1.17mg 59%
Vitamin B5 1.103mg 4.03mg 59%
Fats 0.99g 38.45g 58%
Zinc 1.13mg 5.05mg 36%
Iron 2.09mg 4.9mg 35%
Copper 1.444mg 1.747mg 34%
Vitamin C 27.4mg 0mg 30%
Vitamin B2 0.055mg 0.415mg 28%
Folate 66µg 160µg 24%
Protein 5.97g 16.18g 20%
Saturated fat 0.267g 3.682g 16%
Calories 217kcal 517kcal 15%
Potassium 1183mg 687mg 15%
Monounsaturated fat 0.126g 4.848g 12%
Vitamin B3 0.88mg 2.284mg 9%
Carbs 46.28g 34.29g 4%
Calcium 98mg 78mg 2%
Vitamin A 12µg 3µg 1%
Sodium 31mg 3mg 1%
Net carbs 46.28g 34.29g N/A
Tryptophan 0.162mg 0.183mg 0%
Threonine 0.232mg 0.586mg 0%
Isoleucine 0.338mg 0.717mg 0%
Leucine 0.647mg 1.154mg 0%
Lysine 0.26mg 0.534mg 0%
Methionine 0.035mg 0.284mg 0%
Phenylalanine 0.282mg 0.806mg 0%
Valine 0.578mg 1.025mg 0%
Histidine 0.091mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 46% 45% 2%
Protein: 5.97 g
Fats: 0.99 g
Carbs: 46.28 g
Water: 45 g
Other: 1.76 g
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
Contains more CarbsCarbs +35%
Contains more WaterWater +700.7%
Contains more ProteinProtein +171%
Contains more FatsFats +3783.8%
Contains more OtherOther +210.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 14% 57%
Saturated fat: Sat. Fat 0.267 g
Monounsaturated fat: Mono. Fat 0.126 g
Polyunsaturated fat: Poly. Fat 0.527 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -92.7%
Contains more Mono. FatMonounsaturated fat +3747.6%
Contains more Poly. FatPolyunsaturated fat +5255.4%

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. Seeds, breadnut tree seeds, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170552/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.