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Spaghetti vs. Safflower — In-Depth Nutrition Comparison

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Important differences between spaghetti and safflower

  • Safflower has more copper, vitamin B1, vitamin B6, phosphorus, magnesium, vitamin B5, manganese, iron, zinc, and folate than spaghetti.
  • Safflower's daily need coverage for copper is 183% more.

The food varieties used in the comparison are Pasta, cooked, unenriched, without added salt and Seeds, safflower seed kernels, dried.

Infographic

Spaghetti vs Safflower infographic
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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 13% 2.1% 3.9% 19% 33% 14% 25% 0.13% 42% 144%
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 less SodiumSodium -66.7%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1861.1%
Contains more CalciumCalcium +1014.3%
Contains more PotassiumPotassium +1461.4%
Contains more IronIron +880%
Contains more CopperCopper +1647%
Contains more ZincZinc +890.2%
Contains more PhosphorusPhosphorus +1010.3%
Contains more ManganeseManganese +525.5%

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% 0% 1.2% 0% 5% 4.6% 7.5% 6.7% 11% 0% 0% 5.3% 3.5%
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 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +5715%
Contains more Vitamin B2Vitamin B2 +1975%
Contains more Vitamin B3Vitamin B3 +471%
Contains more Vitamin B5Vitamin B5 +3498.2%
Contains more Vitamin B6Vitamin B6 +2287.8%
Contains more FolateFolate +2185.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 31% 62%
Protein: 5.8 g
Fats: 0.93 g
Carbs: 30.86 g
Water: 62.13 g
Other: 0.28 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 WaterWater +1005.5%
Contains more ProteinProtein +179%
Contains more FatsFats +4034.4%
Contains more CarbsCarbs +11.1%
Contains more OtherOther +1850%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 21% 52%
Saturated fat: Sat. Fat 0.176 g
Monounsaturated fat: Mono. Fat 0.131 g
Polyunsaturated fat: Poly. Fat 0.326 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 -95.2%
Contains more Mono. FatMonounsaturated fat +3600.8%
Contains more Poly. FatPolyunsaturated fat +8557.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spaghetti Safflower DV% diff.
Polyunsaturated fat 0.326g 28.223g 186%
Copper 0.1mg 1.747mg 183%
Vitamin B1 0.02mg 1.163mg 95%
Vitamin B6 0.049mg 1.17mg 86%
Phosphorus 58mg 644mg 84%
Magnesium 18mg 353mg 80%
Vitamin B5 0.112mg 4.03mg 78%
Manganese 0.322mg 2.014mg 74%
Fats 0.93g 38.45g 58%
Iron 0.5mg 4.9mg 55%
Selenium 26.4µg 48%
Zinc 0.51mg 5.05mg 41%
Folate 7µg 160µg 38%
Vitamin B2 0.02mg 0.415mg 30%
Protein 5.8g 16.18g 21%
Potassium 44mg 687mg 19%
Calories 158kcal 517kcal 18%
Saturated fat 0.176g 3.682g 16%
Monounsaturated fat 0.131g 4.848g 12%
Vitamin B3 0.4mg 2.284mg 12%
Starch 26.01g 11%
Fiber 1.8g 7%
Calcium 7mg 78mg 7%
Carbs 30.86g 34.29g 1%
Choline 6.4mg 1%
Net carbs 29.06g 34.29g N/A
Sugar 0.56g N/A
Sodium 1mg 3mg 0%
Vitamin E 0.06mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.083mg 0.183mg 0%
Threonine 0.206mg 0.586mg 0%
Isoleucine 0.228mg 0.717mg 0%
Leucine 0.44mg 1.154mg 0%
Lysine 0.133mg 0.534mg 0%
Methionine 0.065mg 0.284mg 0%
Phenylalanine 0.297mg 0.806mg 0%
Valine 0.262mg 1.025mg 0%
Histidine 0.132mg 0.452mg 0%
Fructose 0.03g 0%
Omega-3 - ALA 0.024g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spaghetti Safflower
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
3%
Spaghetti
82%
Safflower
Minerals Daily Need Coverage Score
30%
Spaghetti
178%
Safflower

Comparison summary

Which food contains less Sodium?
Spaghetti
Spaghetti contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Spaghetti
Spaghetti is lower in Saturated fat (difference - 3.506g)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 0.56g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 49)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $0.8)
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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Spaghetti - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168928/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.