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Almond vs Safflower - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.6)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.12g)
Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 4.35g)
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 2mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Almond Safflower
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Almond Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
59
Almond
53
Safflower
Mineral Summary Score
96
Almond
123
Safflower

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
3
:
Contains more Calcium +244.9%
Contains less Sodium -66.7%
Contains more Iron +32.1%
Contains more Magnesium +30.7%
Contains more Copper +69.4%
Contains more Zinc +61.9%
Contains more Phosphorus +33.9%
Equal in Potassium - 687
Contains more Calcium +244.9%
Contains less Sodium -66.7%
Contains more Iron +32.1%
Contains more Magnesium +30.7%
Contains more Copper +69.4%
Contains more Zinc +61.9%
Contains more Phosphorus +33.9%
Equal in Potassium - 687

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Almond
4
:
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +58.4%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +467.3%
Contains more Vitamin B5 +755.6%
Contains more Vitamin B6 +754%
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +58.4%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +467.3%
Contains more Vitamin B5 +755.6%
Contains more Vitamin B6 +754%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
127%
Almond
97%
Safflower
Carbohydrates
22%
Almond
34%
Safflower
Fats
230%
Almond
177%
Safflower

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Almond Safflower Opinion
Calories 579 517 Almond
Protein 21.15 16.18 Almond
Fats 49.93 38.45 Almond
Vitamin C 0 0
Carbs 21.55 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 3.71 4.9 Safflower
Calcium 269 78 Almond
Potassium 733 687 Almond
Magnesium 270 353 Safflower
Sugars 4.35 Almond
Fiber 12.5 Almond
Copper 1.031 1.747 Safflower
Zinc 3.12 5.05 Safflower
Starch 0.72 Almond
Phosphorus 481 644 Safflower
Sodium 1 3 Almond
Vitamin A 2 50 Safflower
Vitamin E 25.63 Almond
Vitamin D 0 0
Vitamin B1 0.205 1.163 Safflower
Vitamin B2 1.138 0.415 Almond
Vitamin B3 3.618 2.284 Almond
Vitamin B5 0.471 4.03 Safflower
Vitamin B6 0.137 1.17 Safflower
Vitamin B12 0 0
Vitamin K 0 Almond
Folic acid (B9) 0 0
Trans Fat 0.015 Safflower
Saturated Fat 3.802 3.682 Safflower
Monounsaturated Fat 31.551 4.848 Almond
Polyunsaturated fat 12.329 28.223 Safflower
Tryptophan 0.211 0.183 Almond
Threonine 0.601 0.586 Almond
Isoleucine 0.751 0.717 Almond
Leucine 1.473 1.154 Almond
Lysine 0.568 0.534 Almond
Methionine 0.157 0.284 Safflower
Phenylalanine 1.132 0.806 Almond
Valine 0.855 1.025 Safflower
Histidine 0.539 0.452 Almond
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.