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  6. Zucchini vs. Safflower

Zucchini vs. Safflower — In-Depth Nutrition Comparison

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How are Zucchini and Safflower different?

  • Safflower is higher than Zucchini in Copper, Vitamin B1, Phosphorus, Manganese, Magnesium, Vitamin B6, Vitamin B5, Iron, Zinc, and Folate.
  • Safflower covers your daily need of Copper 188% more than Zucchini.

Squash, summer, zucchini, includes skin, raw and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Zucchini 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.
Zucchini
Zucchini
1
:
9
Safflower
Safflower
Contains more Calcium +387.5%
Contains more Iron +1224.3%
Contains more Magnesium +1861.1%
Contains more Phosphorus +1594.7%
Contains more Potassium +163.2%
Contains less Sodium -62.5%
Contains more Zinc +1478.1%
Contains more Copper +3196.2%
Contains more Manganese +1037.9%
Zucchini
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 2% 9% 18% 24% 2%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +387.5%
Contains more Iron +1224.3%
Contains more Magnesium +1861.1%
Contains more Phosphorus +1594.7%
Contains more Potassium +163.2%
Contains less Sodium -62.5%
Contains more Zinc +1478.1%
Contains more Copper +3196.2%
Contains more Manganese +1037.9%

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.
Zucchini
Zucchini
4
:
6
Safflower
Safflower
Contains more Vitamin A +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2484.4%
Contains more Vitamin B2 +341.5%
Contains more Vitamin B3 +406.4%
Contains more Vitamin B5 +1875.5%
Contains more Vitamin B6 +617.8%
Contains more Folate +566.7%
Zucchini
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 60% 12% 22% 9% 13% 38% 18% 0% 11%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin A +300%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +2484.4%
Contains more Vitamin B2 +341.5%
Contains more Vitamin B3 +406.4%
Contains more Vitamin B5 +1875.5%
Contains more Vitamin B6 +617.8%
Contains more Folate +566.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Zucchini
Zucchini
1
:
4
Safflower
Safflower
Contains more Water +1586.7%
Contains more Protein +1237.2%
Contains more Fats +11915.6%
Contains more Carbs +1002.6%
Contains more Other +857.9%
Zucchini
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Safflower
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 Water +1586.7%
Contains more Protein +1237.2%
Contains more Fats +11915.6%
Contains more Carbs +1002.6%
Contains more Other +857.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Zucchini
Zucchini
1
:
2
Safflower
Safflower
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +43972.7%
Contains more Polyunsaturated fat +30914.3%
Zucchini
45% 6% 49%
Saturated Fat: 0.084 g
Monounsaturated Fat: 0.011 g
Polyunsaturated fat: 0.091 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -97.7%
Contains more Monounsaturated Fat +43972.7%
Contains more Polyunsaturated fat +30914.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Zucchini 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 Zucchini Safflower Opinion
Net carbs 2.11g 34.29g Safflower
Protein 1.21g 16.18g Safflower
Fats 0.32g 38.45g Safflower
Carbs 3.11g 34.29g Safflower
Calories 17kcal 517kcal Safflower
Fructose 1.38g Zucchini
Sugar 2.5g Safflower
Fiber 1g Zucchini
Calcium 16mg 78mg Safflower
Iron 0.37mg 4.9mg Safflower
Magnesium 18mg 353mg Safflower
Phosphorus 38mg 644mg Safflower
Potassium 261mg 687mg Safflower
Sodium 8mg 3mg Safflower
Zinc 0.32mg 5.05mg Safflower
Copper 0.053mg 1.747mg Safflower
Manganese 0.177mg 2.014mg Safflower
Selenium 0.2µg Zucchini
Vitamin A 200IU 50IU Zucchini
Vitamin A RAE 10µg 3µg Zucchini
Vitamin E 0.12mg Zucchini
Vitamin C 17.9mg 0mg Zucchini
Vitamin B1 0.045mg 1.163mg Safflower
Vitamin B2 0.094mg 0.415mg Safflower
Vitamin B3 0.451mg 2.284mg Safflower
Vitamin B5 0.204mg 4.03mg Safflower
Vitamin B6 0.163mg 1.17mg Safflower
Folate 24µg 160µg Safflower
Vitamin K 4.3µg Zucchini
Tryptophan 0.01mg 0.183mg Safflower
Threonine 0.029mg 0.586mg Safflower
Isoleucine 0.044mg 0.717mg Safflower
Leucine 0.071mg 1.154mg Safflower
Lysine 0.067mg 0.534mg Safflower
Methionine 0.018mg 0.284mg Safflower
Phenylalanine 0.043mg 0.806mg Safflower
Valine 0.054mg 1.025mg Safflower
Histidine 0.026mg 0.452mg Safflower
Saturated Fat 0.084g 3.682g Zucchini
Monounsaturated Fat 0.011g 4.848g Safflower
Polyunsaturated fat 0.091g 28.223g Safflower
Omega-6 - Linoleic acid 0.03g Zucchini
Omega-3 - ALA 0.061g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Zucchini Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
16%
Zucchini
89%
Safflower
Minerals Daily Need Coverage Score
12%
Zucchini
178%
Safflower

Comparison summary

Which food is lower in Saturated Fat?
Zucchini
Zucchini is lower in Saturated Fat (difference - 3.598g)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.4)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 2.5g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 15)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.