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Cashew vs Safflower - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.7)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 22)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 4.101g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 9mg)
Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 5.91g)
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 is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. 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.
Cashew Safflower
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Cashew 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
29
Cashew
53
Safflower
Mineral Summary Score
128
Cashew
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
Cashew
3
:
Contains more Iron +36.3%
Contains more Copper +25.6%
Contains more Zinc +14.5%
Contains more Calcium +110.8%
Contains more Magnesium +20.9%
Contains less Sodium -75%
Equal in Potassium - 687
Equal in Phosphorus - 644
Contains more Iron +36.3%
Contains more Copper +25.6%
Contains more Zinc +14.5%
Contains more Calcium +110.8%
Contains more Magnesium +20.9%
Contains less Sodium -75%
Equal in Potassium - 687
Equal in Phosphorus - 644

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
Cashew
3
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +174.9%
Contains more Vitamin B2 +615.5%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +366.4%
Contains more Vitamin B6 +180.6%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +174.9%
Contains more Vitamin B2 +615.5%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +366.4%
Contains more Vitamin B6 +180.6%

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
109%
Cashew
97%
Safflower
Carbohydrates
30%
Cashew
34%
Safflower
Fats
202%
Cashew
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 Cashew Safflower Opinion
Calories 553 517 Cashew
Protein 18.22 16.18 Cashew
Fats 43.85 38.45 Cashew
Vitamin C 0.5 0 Cashew
Carbs 30.19 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 6.68 4.9 Cashew
Calcium 37 78 Safflower
Potassium 660 687 Safflower
Magnesium 292 353 Safflower
Sugars 5.91 Cashew
Fiber 3.3 Cashew
Copper 2.195 1.747 Cashew
Zinc 5.78 5.05 Cashew
Starch 23.49 Cashew
Phosphorus 593 644 Safflower
Sodium 12 3 Safflower
Vitamin A 0 50 Safflower
Vitamin E 0.9 Cashew
Vitamin D 0 0
Vitamin B1 0.423 1.163 Safflower
Vitamin B2 0.058 0.415 Safflower
Vitamin B3 1.062 2.284 Safflower
Vitamin B5 0.864 4.03 Safflower
Vitamin B6 0.417 1.17 Safflower
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.783 3.682 Safflower
Monounsaturated Fat 23.797 4.848 Cashew
Polyunsaturated fat 7.845 28.223 Safflower
Tryptophan 0.287 0.183 Cashew
Threonine 0.688 0.586 Cashew
Isoleucine 0.789 0.717 Cashew
Leucine 1.472 1.154 Cashew
Lysine 0.928 0.534 Cashew
Methionine 0.362 0.284 Cashew
Phenylalanine 0.951 0.806 Cashew
Valine 1.094 1.025 Cashew
Histidine 0.456 0.452 Cashew
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.