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Yogurt vs. Safflower — In-Depth Nutrition Comparison

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What are the differences between yogurt and safflower?

  • Safflower is richer than yogurt in copper, vitamin B1, manganese, vitamin B6, magnesium, vitamin B5, phosphorus, iron, zinc, and folate.
  • Safflower's daily need coverage for copper is 192% more.

We used Yogurt, Greek, plain, nonfat and Seeds, safflower seed kernels, dried types in this article.

Infographic

Yogurt 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.
Yogurt
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 33% 12% 2.6% 5.7% 14% 58% 4.7% 1.2% 53%
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 +41%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +3109.1%
Contains more PotassiumPotassium +387.2%
Contains more IronIron +6900%
Contains more CopperCopper +10176.5%
Contains more ZincZinc +871.2%
Contains more PhosphorusPhosphorus +377%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +22277.8%

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.
Yogurt
3
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% 0.2% 0% 5.8% 64% 3.9% 20% 15% 94% 0% 5.3% 8.2%
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 B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +4956.5%
Contains more Vitamin B2Vitamin B2 +49.3%
Contains more Vitamin B3Vitamin B3 +998.1%
Contains more Vitamin B5Vitamin B5 +1117.5%
Contains more Vitamin B6Vitamin B6 +1757.1%
Contains more FolateFolate +2185.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yogurt
1
10% 4% 85%
Protein: 10.19 g
Fats: 0.39 g
Carbs: 3.6 g
Water: 85.1 g
Other: 0.72 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 +1414.2%
Contains more ProteinProtein +58.8%
Contains more FatsFats +9759%
Contains more CarbsCarbs +852.5%
Contains more OtherOther +658.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yogurt
1
64% 29% 7%
Saturated fat: Sat. Fat 0.117 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.012 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 -96.8%
Contains more Mono. FatMonounsaturated fat +9047.2%
Contains more Poly. FatPolyunsaturated fat +235091.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yogurt Safflower DV% diff.
Copper 0.017mg 1.747mg 192%
Polyunsaturated fat 0.012g 28.223g 188%
Vitamin B1 0.023mg 1.163mg 95%
Manganese 0.009mg 2.014mg 87%
Vitamin B6 0.063mg 1.17mg 85%
Magnesium 11mg 353mg 81%
Vitamin B5 0.331mg 4.03mg 74%
Phosphorus 135mg 644mg 73%
Iron 0.07mg 4.9mg 60%
Fats 0.39g 38.45g 59%
Zinc 0.52mg 5.05mg 41%
Folate 7µg 160µg 38%
Vitamin B12 0.75µg 0µg 31%
Calories 59kcal 517kcal 23%
Selenium 9.7µg 18%
Saturated fat 0.117g 3.682g 16%
Potassium 141mg 687mg 16%
Vitamin B3 0.208mg 2.284mg 13%
Monounsaturated fat 0.053g 4.848g 12%
Protein 10.19g 16.18g 12%
Vitamin B2 0.278mg 0.415mg 11%
Carbs 3.6g 34.29g 10%
Calcium 110mg 78mg 3%
Choline 15.1mg 3%
Cholesterol 5mg 0mg 2%
Sodium 36mg 3mg 1%
Net carbs 3.6g 34.29g N/A
Sugar 3.24g N/A
Vitamin A 1µg 3µg 0%
Vitamin E 0.01mg 0%
Trans fat 0.006g 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 - ALA 0.001g N/A
Omega-6 - Linoleic acid 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yogurt 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
17%
Yogurt
82%
Safflower
Minerals Daily Need Coverage Score
19%
Yogurt
178%
Safflower

Comparison summary

Which food is lower in Saturated fat?
Yogurt
Yogurt is lower in Saturated fat (difference - 3.565g)
Which food is lower in Cholesterol?
Safflower
Safflower is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 33mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 19)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.8)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
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. Yogurt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170894/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.