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White bread vs. Safflower — In-Depth Nutrition Comparison

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Significant differences between white bread and safflower

  • The amount of copper, vitamin B6, magnesium, phosphorus, vitamin B5, manganese, vitamin B1, zinc, and potassium in safflower is higher than in white bread.
  • Safflower covers your daily copper needs 183% more than white bread.
  • Safflower has 163 times less sodium than white bread. White bread has 490mg of sodium, while safflower has 3mg.

Specific food types used in this comparison are Bread, white, commercially prepared (includes soft bread crumbs) and Seeds, safflower seed kernels, dried.

Infographic

White bread 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% 43% 11% 135% 34% 20% 42% 64% 70% 120%
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 +84.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1434.8%
Contains more PotassiumPotassium +445.2%
Contains more IronIron +35.7%
Contains more CopperCopper +1629.7%
Contains more ZincZinc +582.4%
Contains more PhosphorusPhosphorus +557.1%
Contains less SodiumSodium -99.4%
Contains more ManganeseManganese +275.7%

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% 4.4% 0% 133% 56% 90% 32% 20% 0% 0.5% 83% 8%
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 Vitamin B3Vitamin B3 +109.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +118.2%
Contains more Vitamin B2Vitamin B2 +70.8%
Contains more Vitamin B5Vitamin B5 +651.9%
Contains more Vitamin B6Vitamin B6 +1244.8%
Contains more FolateFolate +44.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 3% 49% 36% 2%
Protein: 8.85 g
Fats: 3.33 g
Carbs: 49.42 g
Water: 36.42 g
Other: 1.98 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 +44.1%
Contains more WaterWater +548%
Contains more ProteinProtein +82.8%
Contains more FatsFats +1054.7%
Contains more OtherOther +175.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 21% 55%
Saturated fat: Sat. Fat 0.698 g
Monounsaturated fat: Mono. Fat 0.599 g
Polyunsaturated fat: Poly. Fat 1.602 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 -81%
Contains more Mono. FatMonounsaturated fat +709.3%
Contains more Poly. FatPolyunsaturated fat +1661.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
White bread 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 White bread Safflower DV% diff.
Copper 0.101mg 1.747mg 183%
Polyunsaturated fat 1.602g 28.223g 177%
Vitamin B6 0.087mg 1.17mg 83%
Magnesium 23mg 353mg 79%
Phosphorus 98mg 644mg 78%
Vitamin B5 0.536mg 4.03mg 70%
Manganese 0.536mg 2.014mg 64%
Fats 3.33g 38.45g 54%
Vitamin B1 0.533mg 1.163mg 53%
Selenium 22µg 40%
Zinc 0.74mg 5.05mg 39%
Sodium 490mg 3mg 21%
Potassium 126mg 687mg 17%
Iron 3.61mg 4.9mg 16%
Vitamin B3 4.78mg 2.284mg 16%
Protein 8.85g 16.18g 15%
Starch 37.17g 15%
Saturated fat 0.698g 3.682g 14%
Vitamin B2 0.243mg 0.415mg 13%
Calories 266kcal 517kcal 13%
Folate 111µg 160µg 12%
Fiber 2.7g 11%
Monounsaturated fat 0.599g 4.848g 11%
Calcium 144mg 78mg 7%
Carbs 49.42g 34.29g 5%
Fructose 2.43g 3%
Choline 14.6mg 3%
Vitamin E 0.22mg 1%
Net carbs 46.72g 34.29g N/A
Sugar 5.67g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0%
Trans fat 0.027g N/A
Tryptophan 0.183mg 0%
Threonine 0.586mg 0%
Isoleucine 0.717mg 0%
Leucine 1.154mg 0%
Lysine 0.534mg 0%
Methionine 0.284mg 0%
Phenylalanine 0.806mg 0%
Valine 1.025mg 0%
Histidine 0.452mg 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.166g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White bread 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
33%
White bread
82%
Safflower
Minerals Daily Need Coverage Score
56%
White bread
178%
Safflower

Comparison summary

Which food is lower in Saturated fat?
White bread
White bread is lower in Saturated fat (difference - 2.984g)
Which food is cheaper?
White bread
White bread is cheaper (difference - $0.8)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 487mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 73)
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. White bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174924/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.