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Safflower vs. Almond paste — In-Depth Nutrition Comparison

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Important differences between Safflower and Almond paste

  • Safflower has more Copper, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, Magnesium, Manganese, Iron, Zinc, and Folate than Almond paste.
  • Safflower's daily need coverage for Copper is 144% more.
  • Safflower contains 36 times more Vitamin B5 than Almond paste. Safflower contains 4.03mg of Vitamin B5, while Almond paste contains 0.113mg.

The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Nuts, almond paste.

Infographic

Safflower vs Almond paste 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.
Contains more Iron +206.3%
Contains more Magnesium +171.5%
Contains more Phosphorus +149.6%
Contains more Potassium +118.8%
Contains less Sodium -66.7%
Contains more Zinc +241.2%
Contains more Copper +284.8%
Contains more Manganese +135.3%
Contains more Calcium +120.5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 52% 60% 93% 111% 28% 2% 41% 152% 112% 23%
Contains more Iron +206.3%
Contains more Magnesium +171.5%
Contains more Phosphorus +149.6%
Contains more Potassium +118.8%
Contains less Sodium -66.7%
Contains more Zinc +241.2%
Contains more Copper +284.8%
Contains more Manganese +135.3%
Contains more Calcium +120.5%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1318.3%
Contains more Vitamin B3 +60.6%
Contains more Vitamin B5 +3466.4%
Contains more Vitamin B6 +3150%
Contains more Folate +119.2%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.414
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 271% 0% 1% 21% 96% 27% 7% 9% 55% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1318.3%
Contains more Vitamin B3 +60.6%
Contains more Vitamin B5 +3466.4%
Contains more Vitamin B6 +3150%
Contains more Folate +119.2%
Contains more Vitamin C +∞%
Equal in Vitamin B2 - 0.414

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +79.8%
Contains more Fats +38.6%
Contains more Other +298.5%
Contains more Carbs +39.4%
Contains more Water +150.5%
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
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 g
Contains more Protein +79.8%
Contains more Fats +38.6%
Contains more Other +298.5%
Contains more Carbs +39.4%
Contains more Water +150.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +384.8%
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +271.5%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
10% 68% 22%
Saturated Fat: 2.629 g
Monounsaturated Fat: 18.012 g
Polyunsaturated fat: 5.821 g
Contains more Polyunsaturated fat +384.8%
Contains less Saturated Fat -28.6%
Contains more Monounsaturated Fat +271.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Almond paste Opinion
Net carbs 34.29g 43.01g Almond paste
Protein 16.18g 9g Safflower
Fats 38.45g 27.74g Safflower
Carbs 34.29g 47.81g Almond paste
Calories 517kcal 458kcal Safflower
Sugar 36.25g Safflower
Fiber 4.8g Almond paste
Calcium 78mg 172mg Almond paste
Iron 4.9mg 1.6mg Safflower
Magnesium 353mg 130mg Safflower
Phosphorus 644mg 258mg Safflower
Potassium 687mg 314mg Safflower
Sodium 3mg 9mg Safflower
Zinc 5.05mg 1.48mg Safflower
Copper 1.747mg 0.454mg Safflower
Manganese 2.014mg 0.856mg Safflower
Selenium 4.2µg Almond paste
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 13.54mg Almond paste
Vitamin C 0mg 0.1mg Almond paste
Vitamin B1 1.163mg 0.082mg Safflower
Vitamin B2 0.415mg 0.414mg Safflower
Vitamin B3 2.284mg 1.422mg Safflower
Vitamin B5 4.03mg 0.113mg Safflower
Vitamin B6 1.17mg 0.036mg Safflower
Folate 160µg 73µg Safflower
Tryptophan 0.183mg Safflower
Threonine 0.586mg Safflower
Isoleucine 0.717mg Safflower
Leucine 1.154mg Safflower
Lysine 0.534mg Safflower
Methionine 0.284mg Safflower
Phenylalanine 0.806mg Safflower
Valine 1.025mg Safflower
Histidine 0.452mg Safflower
Saturated Fat 3.682g 2.629g Almond paste
Monounsaturated Fat 4.848g 18.012g Almond paste
Polyunsaturated fat 28.223g 5.821g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Almond paste
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
89%
Safflower
40%
Almond paste
Minerals Daily Need Coverage Score
178%
Safflower
67%
Almond paste

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 36.25g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 6mg)
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 is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 1.053g)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $0.8)
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Almond paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.