Cashew vs. Safflower — In-Depth Nutrition Comparison
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How are Cashew and Safflower different?
- Cashew is richer in Copper, and Iron, while Safflower is higher in Vitamin B5, Vitamin B1, Vitamin B6, Folate, Vitamin B2, Manganese, and Magnesium.
- Safflower covers your daily need of Vitamin B5 63% more than Cashew.
- Cashew contains 2 times more Saturated Fat than Safflower. Cashew contains 7.783g of Saturated Fat, while Safflower contains 3.682g.
Nuts, cashew nuts, raw and Seeds, safflower seed kernels, dried types were used in this article.
Infographic
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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.
Contains
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Iron
+36.3%
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Zinc
+14.5%
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Copper
+25.6%
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Calcium
+110.8%
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Magnesium
+20.9%
Contains
less
Sodium
-75%
Contains
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Manganese
+21.7%
Equal in Phosphorus - 644
Equal in Potassium - 687
Contains
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Iron
+36.3%
Contains
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Zinc
+14.5%
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Copper
+25.6%
Contains
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Calcium
+110.8%
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Magnesium
+20.9%
Contains
less
Sodium
-75%
Contains
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Manganese
+21.7%
Equal in Phosphorus - 644
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin C
+∞%
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Vitamin A
+∞%
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Vitamin B1
+174.9%
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Vitamin B2
+615.5%
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Vitamin B3
+115.1%
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Vitamin B5
+366.4%
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Vitamin B6
+180.6%
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Folate
+540%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+174.9%
Contains
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Vitamin B2
+615.5%
Contains
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Vitamin B3
+115.1%
Contains
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Vitamin B5
+366.4%
Contains
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Vitamin B6
+180.6%
Contains
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Folate
+540%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+12.6%
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Fats
+14%
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Carbs
+13.6%
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Other
+115%
Equal in Water - 5.62
Contains
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Protein
+12.6%
Contains
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Fats
+14%
Contains
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Carbs
+13.6%
Contains
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Other
+115%
Equal in Water - 5.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+390.9%
Contains
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Saturated Fat
-52.7%
Contains
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Polyunsaturated fat
+259.8%
Contains
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Monounsaturated Fat
+390.9%
Contains
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Saturated Fat
-52.7%
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Polyunsaturated fat
+259.8%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 26.89g | 34.29g |
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| Protein | 18.22g | 16.18g |
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| Fats | 43.85g | 38.45g |
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| Carbs | 30.19g | 34.29g |
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| Calories | 553kcal | 517kcal |
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| Starch | 23.49g |
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| Fructose | 0.05g |
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| Sugar | 5.91g |
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| Fiber | 3.3g |
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| Calcium | 37mg | 78mg |
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| Iron | 6.68mg | 4.9mg |
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| Magnesium | 292mg | 353mg |
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| Phosphorus | 593mg | 644mg |
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| Potassium | 660mg | 687mg |
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| Sodium | 12mg | 3mg |
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| Zinc | 5.78mg | 5.05mg |
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| Copper | 2.195mg | 1.747mg |
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| Manganese | 1.655mg | 2.014mg |
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| Selenium | 19.9µg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 0.9mg |
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| Vitamin C | 0.5mg | 0mg |
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| Vitamin B1 | 0.423mg | 1.163mg |
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| Vitamin B2 | 0.058mg | 0.415mg |
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| Vitamin B3 | 1.062mg | 2.284mg |
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| Vitamin B5 | 0.864mg | 4.03mg |
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| Vitamin B6 | 0.417mg | 1.17mg |
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| Folate | 25µg | 160µg |
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| Vitamin K | 34.1µg |
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| Tryptophan | 0.287mg | 0.183mg |
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| Threonine | 0.688mg | 0.586mg |
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| Isoleucine | 0.789mg | 0.717mg |
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| Leucine | 1.472mg | 1.154mg |
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| Lysine | 0.928mg | 0.534mg |
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| Methionine | 0.362mg | 0.284mg |
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| Phenylalanine | 0.951mg | 0.806mg |
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| Valine | 1.094mg | 1.025mg |
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| Histidine | 0.456mg | 0.452mg |
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| Saturated Fat | 7.783g | 3.682g |
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| Monounsaturated Fat | 23.797g | 4.848g |
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| Polyunsaturated fat | 7.845g | 28.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
34%
89%
Minerals Daily Need Coverage Score
200%
178%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 4.101g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 25)
Which food is cheaper?
Safflower is cheaper (difference - $1.7)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.