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  6. Wild rice raw vs. Safflower

Wild rice raw vs. Safflower — In-Depth Nutrition Comparison

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How are wild rice raw and safflower different?

  • Wild rice raw is higher in vitamin B3; however, safflower is richer in copper, vitamin B1, vitamin B6, vitamin B5, magnesium, iron, phosphorus, and manganese.
  • Daily need coverage for copper for safflower is 136% higher.
  • Wild rice raw contains 3 times more vitamin B3 than safflower. While wild rice raw contains 6.733mg of vitamin B3, safflower contains only 2.284mg.
  • Wild rice raw has less saturated fat.

Wild rice, raw and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Wild rice 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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
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 ZincZinc +18%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +99.4%
Contains more CalciumCalcium +271.4%
Contains more PotassiumPotassium +60.9%
Contains more IronIron +150%
Contains more CopperCopper +233.4%
Contains more PhosphorusPhosphorus +48.7%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +51.5%

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% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
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 +194.8%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +911.3%
Contains more Vitamin B2Vitamin B2 +58.4%
Contains more Vitamin B5Vitamin B5 +275.2%
Contains more Vitamin B6Vitamin B6 +199.2%
Contains more FolateFolate +68.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Safflower DV% diff.
Polyunsaturated fat 0.676g 28.223g 184%
Copper 0.524mg 1.747mg 136%
Vitamin B1 0.115mg 1.163mg 87%
Vitamin B6 0.391mg 1.17mg 60%
Vitamin B5 1.074mg 4.03mg 59%
Fats 1.08g 38.45g 57%
Magnesium 177mg 353mg 42%
Iron 1.96mg 4.9mg 37%
Manganese 1.329mg 2.014mg 30%
Phosphorus 433mg 644mg 30%
Vitamin B3 6.733mg 2.284mg 28%
Fiber 6.2g 25%
Folate 95µg 160µg 16%
Saturated fat 0.156g 3.682g 16%
Carbs 74.9g 34.29g 14%
Monounsaturated fat 0.159g 4.848g 12%
Vitamin B2 0.262mg 0.415mg 12%
Calories 357kcal 517kcal 8%
Potassium 427mg 687mg 8%
Zinc 5.96mg 5.05mg 8%
Calcium 21mg 78mg 6%
Choline 35mg 6%
Selenium 2.8µg 5%
Vitamin E 0.82mg 5%
Protein 14.73g 16.18g 3%
Vitamin K 1.9µg 2%
Net carbs 68.7g 34.29g N/A
Sugar 2.5g N/A
Sodium 7mg 3mg 0%
Vitamin A 1µg 3µg 0%
Tryptophan 0.179mg 0.183mg 0%
Threonine 0.469mg 0.586mg 0%
Isoleucine 0.618mg 0.717mg 0%
Leucine 1.018mg 1.154mg 0%
Lysine 0.629mg 0.534mg 0%
Methionine 0.438mg 0.284mg 0%
Phenylalanine 0.721mg 0.806mg 0%
Valine 0.858mg 1.025mg 0%
Histidine 0.384mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 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 +118.4%
Contains more WaterWater +38.1%
Contains more FatsFats +3460.2%
Contains more OtherOther +256.9%
~equal in Protein ~16.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -95.8%
Contains more Mono. FatMonounsaturated fat +2949.1%
Contains more Poly. FatPolyunsaturated fat +4075%

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.