Spelt vs. Safflower — In-Depth Nutrition Comparison
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Differences between spelt and safflower
- Spelt is higher in manganese and vitamin B3; however, safflower is richer in copper, vitamin B6, vitamin B1, vitamin B5, magnesium, phosphorus, folate, and vitamin B2.
- Safflower's daily need coverage for copper is 137% higher.
- Spelt has 3 times more vitamin B3 than safflower. While spelt has 6.843mg of vitamin B3, safflower has only 2.284mg.
The food types used in this comparison are Spelt, uncooked and Seeds, safflower seed kernels, dried.
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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.
| Contains more ManganeseManganese | +48.1% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +159.6% |
| Contains more CalciumCalcium | +188.9% |
| Contains more PotassiumPotassium | +77.1% |
| Contains more IronIron | +10.4% |
| Contains more CopperCopper | +241.9% |
| Contains more ZincZinc | +54% |
| Contains more PhosphorusPhosphorus | +60.6% |
| Contains less SodiumSodium | -62.5% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +199.6% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +219.5% |
| Contains more Vitamin B2Vitamin B2 | +267.3% |
| Contains more Vitamin B5Vitamin B5 | +277.3% |
| Contains more Vitamin B6Vitamin B6 | +408.7% |
| Contains more FolateFolate | +255.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 1.258g | 28.223g | 180% |
| Copper | 0.511mg | 1.747mg | 137% |
| Vitamin B6 | 0.23mg | 1.17mg | 72% |
| Vitamin B1 | 0.364mg | 1.163mg | 67% |
| Vitamin B5 | 1.068mg | 4.03mg | 59% |
| Fats | 2.43g | 38.45g | 55% |
| Magnesium | 136mg | 353mg | 52% |
| Fiber | 10.7g | 43% | |
| Manganese | 2.983mg | 2.014mg | 42% |
| Phosphorus | 401mg | 644mg | 35% |
| Folate | 45µg | 160µg | 29% |
| Vitamin B3 | 6.843mg | 2.284mg | 28% |
| Vitamin B2 | 0.113mg | 0.415mg | 23% |
| Starch | 53.92g | 22% | |
| Selenium | 11.7µg | 21% | |
| Zinc | 3.28mg | 5.05mg | 16% |
| Saturated fat | 0.406g | 3.682g | 15% |
| Carbs | 70.19g | 34.29g | 12% |
| Monounsaturated fat | 0.445g | 4.848g | 11% |
| Calories | 338kcal | 517kcal | 9% |
| Potassium | 388mg | 687mg | 9% |
| Iron | 4.44mg | 4.9mg | 6% |
| Vitamin E | 0.79mg | 5% | |
| Calcium | 27mg | 78mg | 5% |
| Protein | 14.57g | 16.18g | 3% |
| Vitamin K | 3.6µg | 3% | |
| Net carbs | 59.49g | 34.29g | N/A |
| Sugar | 6.82g | N/A | |
| Sodium | 8mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.132mg | 0.183mg | 0% |
| Threonine | 0.443mg | 0.586mg | 0% |
| Isoleucine | 0.552mg | 0.717mg | 0% |
| Leucine | 1.07mg | 1.154mg | 0% |
| Lysine | 0.409mg | 0.534mg | 0% |
| Methionine | 0.258mg | 0.284mg | 0% |
| Phenylalanine | 0.737mg | 0.806mg | 0% |
| Valine | 0.681mg | 1.025mg | 0% |
| Histidine | 0.36mg | 0.452mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-3 - ALA | 0.065g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +104.7% |
| Contains more WaterWater | +96.1% |
| Contains more ProteinProtein | +11.1% |
| Contains more FatsFats | +1482.3% |
| Contains more OtherOther | +205% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89% |
| Contains more Mono. FatMonounsaturated fat | +989.4% |
| Contains more Poly. FatPolyunsaturated fat | +2143.5% |