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  6. Acorns vs. Safflower

Acorns vs. Safflower — In-Depth Nutrition Comparison

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How are Acorns and Safflower different?

  • Safflower has more Copper, Vitamin B1, Phosphorus, Magnesium, Vitamin B5, Iron, Vitamin B6, Zinc, Manganese, and Vitamin B2 than Acorns.
  • Daily need coverage for Copper from Safflower is 125% higher.

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

Infographic

Acorns 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.
Acorns
Acorns
1
:
8
Safflower
Safflower
Contains less Sodium -100%
Contains more Calcium +90.2%
Contains more Iron +520.3%
Contains more Magnesium +469.4%
Contains more Phosphorus +715.2%
Contains more Potassium +27.5%
Contains more Zinc +890.2%
Contains more Copper +181.3%
Contains more Manganese +50.6%
Acorns
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains less Sodium -100%
Contains more Calcium +90.2%
Contains more Iron +520.3%
Contains more Magnesium +469.4%
Contains more Phosphorus +715.2%
Contains more Potassium +27.5%
Contains more Zinc +890.2%
Contains more Copper +181.3%
Contains more Manganese +50.6%

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.
Acorns
Acorns
0
:
8
Safflower
Safflower
Contains more Vitamin A +28.2%
Contains more Vitamin B1 +938.4%
Contains more Vitamin B2 +251.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +463.6%
Contains more Vitamin B6 +121.6%
Contains more Folate +83.9%
Acorns
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% 28% 28% 35% 43% 122% 66% 0% 0%
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 +28.2%
Contains more Vitamin B1 +938.4%
Contains more Vitamin B2 +251.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +463.6%
Contains more Vitamin B6 +121.6%
Contains more Folate +83.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
Acorns
2
:
3
Safflower
Safflower
Contains more Carbs +18.8%
Contains more Water +396.4%
Contains more Protein +163.1%
Contains more Fats +61.1%
Contains more Other +307.5%
Acorns
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 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 Carbs +18.8%
Contains more Water +396.4%
Contains more Protein +163.1%
Contains more Fats +61.1%
Contains more Other +307.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
Acorns
2
:
1
Safflower
Safflower
Contains less Saturated Fat -15.8%
Contains more Monounsaturated Fat +211.7%
Contains more Polyunsaturated fat +514.1%
Acorns
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -15.8%
Contains more Monounsaturated Fat +211.7%
Contains more Polyunsaturated fat +514.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Acorns Safflower Opinion
Net carbs 40.75g 34.29g Acorns
Protein 6.15g 16.18g Safflower
Fats 23.86g 38.45g Safflower
Carbs 40.75g 34.29g Acorns
Calories 387kcal 517kcal Safflower
Calcium 41mg 78mg Safflower
Iron 0.79mg 4.9mg Safflower
Magnesium 62mg 353mg Safflower
Phosphorus 79mg 644mg Safflower
Potassium 539mg 687mg Safflower
Sodium 0mg 3mg Acorns
Zinc 0.51mg 5.05mg Safflower
Copper 0.621mg 1.747mg Safflower
Manganese 1.337mg 2.014mg Safflower
Vitamin A 39IU 50IU Safflower
Vitamin A RAE 2µg 3µg Safflower
Vitamin B1 0.112mg 1.163mg Safflower
Vitamin B2 0.118mg 0.415mg Safflower
Vitamin B3 1.827mg 2.284mg Safflower
Vitamin B5 0.715mg 4.03mg Safflower
Vitamin B6 0.528mg 1.17mg Safflower
Folate 87µg 160µg Safflower
Tryptophan 0.074mg 0.183mg Safflower
Threonine 0.236mg 0.586mg Safflower
Isoleucine 0.285mg 0.717mg Safflower
Leucine 0.489mg 1.154mg Safflower
Lysine 0.384mg 0.534mg Safflower
Methionine 0.103mg 0.284mg Safflower
Phenylalanine 0.269mg 0.806mg Safflower
Valine 0.345mg 1.025mg Safflower
Histidine 0.17mg 0.452mg Safflower
Saturated Fat 3.102g 3.682g Acorns
Monounsaturated Fat 15.109g 4.848g Acorns
Polyunsaturated fat 4.596g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Acorns Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
27%
Acorns
89%
Safflower
Minerals Daily Need Coverage Score
56%
Acorns
178%
Safflower

Comparison summary

Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 0.58g)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.