Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Avocado
  5. Compare
  6. Avocado vs. Safflower

Avocado vs. Safflower — In-Depth Nutrition Comparison

Compare

How are avocados and safflower different?

  • Safflower is higher than avocados in copper, vitamin B1, phosphorus, manganese, magnesium, vitamin B6, iron, vitamin B5, zinc, and vitamin B2.
  • Safflower covers your daily need for copper, 173% more than avocados.

Avocados, raw, all commercial varieties and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Avocado 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
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 +1117.2%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +41.6%
Contains more IronIron +790.9%
Contains more CopperCopper +819.5%
Contains more ZincZinc +689.1%
Contains more PhosphorusPhosphorus +1138.5%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +1318.3%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 33% 0% 2.3% 41% 17% 30% 33% 83% 59% 0% 53% 61%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +1635.8%
Contains more Vitamin B2Vitamin B2 +219.2%
Contains more Vitamin B3Vitamin B3 +31.4%
Contains more Vitamin B5Vitamin B5 +190.1%
Contains more Vitamin B6Vitamin B6 +355.3%
Contains more FolateFolate +97.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Avocado Safflower DV% diff.
Polyunsaturated fat 1.816g 28.223g 176%
Copper 0.19mg 1.747mg 173%
Vitamin B1 0.067mg 1.163mg 91%
Phosphorus 52mg 644mg 85%
Manganese 0.142mg 2.014mg 81%
Magnesium 29mg 353mg 77%
Vitamin B6 0.257mg 1.17mg 70%
Iron 0.55mg 4.9mg 54%
Vitamin B5 1.389mg 4.03mg 53%
Zinc 0.64mg 5.05mg 40%
Fats 14.66g 38.45g 37%
Protein 2g 16.18g 28%
Fiber 6.7g 27%
Vitamin B2 0.13mg 0.415mg 22%
Folate 81µg 160µg 20%
Calories 160kcal 517kcal 18%
Vitamin K 21µg 18%
Vitamin E 2.07mg 14%
Monounsaturated fat 9.799g 4.848g 12%
Vitamin C 10mg 0mg 11%
Carbs 8.53g 34.29g 9%
Calcium 12mg 78mg 7%
Saturated fat 2.126g 3.682g 7%
Potassium 485mg 687mg 6%
Vitamin B3 1.738mg 2.284mg 3%
Choline 14.2mg 3%
Selenium 0.4µg 1%
Protein per 100 calories 1.3g 3.1g N/A
Calories per 10 g protein 800kcal 320kcal N/A
Weight per 100 calories 63g 19g N/A
Unsaturated / Saturated Fat ratio 5.5 9 N/A
Net carbs 1.83g 34.29g N/A
Sugar 0.66g N/A
Starch 0.11g 0%
Sodium 7mg 3mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.025mg 0.183mg 0%
Threonine 0.073mg 0.586mg 0%
Isoleucine 0.084mg 0.717mg 0%
Leucine 0.143mg 1.154mg 0%
Lysine 0.132mg 0.534mg 0%
Methionine 0.038mg 0.284mg 0%
Phenylalanine 0.097mg 0.806mg 0%
Valine 0.107mg 1.025mg 0%
Histidine 0.049mg 0.452mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.111g N/A
Omega-6 - Gamma-linoleic acid 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 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 +1203%
Contains more ProteinProtein +709%
Contains more FatsFats +162.3%
Contains more CarbsCarbs +302%
Contains more OtherOther +245.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 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 -42.3%
Contains more Mono. FatMonounsaturated fat +102.1%
Contains more Poly. FatPolyunsaturated fat +1454.1%

People also compare

Avocado
Avocado vs Banana
Banana
Avocado
Avocado vs Papaya
Papaya
Avocado
Avocado vs Mango
Mango
Safflower
Safflower vs Sunflower seeds
Sunflower seeds
Safflower
Safflower vs Chia seeds
Chia seeds
Safflower
Safflower vs Sesame
Sesame

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. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.