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Vegetable vs. Safflower — In-Depth Nutrition Comparison

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A recap on differences between vegetable and safflower

  • Vegetable has more vitamin A; however, safflower is higher in copper, vitamin B1, phosphorus, vitamin B6, magnesium, vitamin B5, manganese, iron, and zinc.
  • Safflower covers your daily copper needs 185% more than vegetable.
  • Safflower contains 86 times less vitamin A than vegetable. Vegetable contains 4277IU of vitamin A, while safflower contains 50IU.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Seeds, safflower seed kernels, dried.

Infographic

Vegetable 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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1504.5%
Contains more CalciumCalcium +212%
Contains more PotassiumPotassium +306.5%
Contains more IronIron +497.6%
Contains more CopperCopper +2004.8%
Contains more ZincZinc +930.6%
Contains more PhosphorusPhosphorus +1162.7%
Contains less SodiumSodium -91.4%
Contains more ManganeseManganese +431.4%

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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
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 +7033.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +1538%
Contains more Vitamin B2Vitamin B2 +245.8%
Contains more Vitamin B3Vitamin B3 +168.4%
Contains more Vitamin B5Vitamin B5 +2568.9%
Contains more Vitamin B6Vitamin B6 +1481.1%
Contains more FolateFolate +742.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 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 +1381%
Contains more ProteinProtein +465.7%
Contains more FatsFats +25533.3%
Contains more CarbsCarbs +162%
Contains more OtherOther +714.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 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 -99.2%
Contains more Mono. FatMonounsaturated fat +48380%
Contains more Poly. FatPolyunsaturated fat +39098.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Vegetable Safflower
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 Vegetable Safflower DV% diff.
Polyunsaturated fat 0.072g 28.223g 188%
Copper 0.083mg 1.747mg 185%
Vitamin B1 0.071mg 1.163mg 91%
Phosphorus 51mg 644mg 85%
Vitamin B6 0.074mg 1.17mg 84%
Magnesium 22mg 353mg 79%
Vitamin B5 0.151mg 4.03mg 78%
Manganese 0.379mg 2.014mg 71%
Fats 0.15g 38.45g 59%
Iron 0.82mg 4.9mg 51%
Zinc 0.49mg 5.05mg 41%
Folate 19µg 160µg 35%
Protein 2.86g 16.18g 27%
Vitamin A 214µg 3µg 23%
Vitamin B2 0.12mg 0.415mg 23%
Calories 65kcal 517kcal 23%
Vitamin K 23.5µg 20%
Fiber 4.4g 18%
Saturated fat 0.031g 3.682g 17%
Potassium 169mg 687mg 15%
Monounsaturated fat 0.01g 4.848g 12%
Vitamin B3 0.851mg 2.284mg 9%
Carbs 13.09g 34.29g 7%
Calcium 25mg 78mg 5%
Choline 24.1mg 4%
Vitamin C 3.2mg 0mg 4%
Vitamin E 0.38mg 3%
Sodium 35mg 3mg 1%
Selenium 0.3µg 1%
Net carbs 8.69g 34.29g N/A
Sugar 3.12g N/A
Tryptophan 0.029mg 0.183mg 0%
Threonine 0.115mg 0.586mg 0%
Isoleucine 0.139mg 0.717mg 0%
Leucine 0.19mg 1.154mg 0%
Lysine 0.17mg 0.534mg 0%
Methionine 0.034mg 0.284mg 0%
Phenylalanine 0.12mg 0.806mg 0%
Valine 0.149mg 1.025mg 0%
Histidine 0.073mg 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable 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
20%
Vegetable
82%
Safflower
Minerals Daily Need Coverage Score
19%
Vegetable
178%
Safflower

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 3.651g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $0.3)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 32mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 66)
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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.