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  6. Safflower vs. Beechnuts

Safflower vs. Beechnuts — In-Depth Nutrition Comparison

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How are Safflower and Beechnuts different?

  • Safflower is richer in Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin B5, Zinc, Vitamin B6, Iron, and Manganese, while Beechnuts are higher in Vitamin C.
  • Safflower covers your daily need of Copper 120% more than Beechnuts.

Seeds, safflower seed kernels, dried and Nuts, beechnuts, dried types were used in this article.

Infographic

Safflower vs Beechnuts 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.
Safflower
Safflower
8
:
1
Beechnuts
Beechnuts
Contains more Calcium +7700%
Contains more Iron +99.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -92.1%
Contains more Zinc +1302.8%
Contains more Copper +160.7%
Contains more Manganese +50.2%
Contains more Potassium +48%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Beechnuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Contains more Calcium +7700%
Contains more Iron +99.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -92.1%
Contains more Zinc +1302.8%
Contains more Copper +160.7%
Contains more Manganese +50.2%
Contains more Potassium +48%

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.
Safflower
Safflower
8
:
1
Beechnuts
Beechnuts
Contains more Vitamin A +∞%
Contains more Vitamin B1 +282.6%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +335.7%
Contains more Vitamin B6 +71.1%
Contains more Folate +41.6%
Contains more Vitamin C +∞%
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%
Beechnuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +282.6%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +335.7%
Contains more Vitamin B6 +71.1%
Contains more Folate +41.6%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
3
:
2
Beechnuts
Beechnuts
Contains more Protein +161%
Contains more Other +47.6%
Contains more Fats +30%
Contains more Water +17.4%
Equal in Carbs - 33.5
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
Beechnuts
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more Protein +161%
Contains more Other +47.6%
Contains more Fats +30%
Contains more Water +17.4%
Equal in Carbs - 33.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Beechnuts
Beechnuts
Contains less Saturated Fat -35.6%
Contains more Polyunsaturated fat +40.5%
Contains more Monounsaturated Fat +351.6%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Beechnuts
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
Contains less Saturated Fat -35.6%
Contains more Polyunsaturated fat +40.5%
Contains more Monounsaturated Fat +351.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Beechnuts
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins 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 Safflower Beechnuts Opinion
Net carbs 34.29g 33.5g Safflower
Protein 16.18g 6.2g Safflower
Fats 38.45g 50g Beechnuts
Carbs 34.29g 33.5g Safflower
Calories 517kcal 576kcal Beechnuts
Calcium 78mg 1mg Safflower
Iron 4.9mg 2.46mg Safflower
Magnesium 353mg 0mg Safflower
Phosphorus 644mg 0mg Safflower
Potassium 687mg 1017mg Beechnuts
Sodium 3mg 38mg Safflower
Zinc 5.05mg 0.36mg Safflower
Copper 1.747mg 0.67mg Safflower
Manganese 2.014mg 1.341mg Safflower
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin C 0mg 15.5mg Beechnuts
Vitamin B1 1.163mg 0.304mg Safflower
Vitamin B2 0.415mg 0.371mg Safflower
Vitamin B3 2.284mg 0.877mg Safflower
Vitamin B5 4.03mg 0.925mg Safflower
Vitamin B6 1.17mg 0.684mg Safflower
Folate 160µg 113µg Safflower
Tryptophan 0.183mg 0.069mg Safflower
Threonine 0.586mg 0.221mg Safflower
Isoleucine 0.717mg 0.245mg Safflower
Leucine 1.154mg 0.367mg Safflower
Lysine 0.534mg 0.367mg Safflower
Methionine 0.284mg 0.146mg Safflower
Phenylalanine 0.806mg 0.262mg Safflower
Valine 1.025mg 0.346mg Safflower
Histidine 0.452mg 0.172mg Safflower
Saturated Fat 3.682g 5.719g Safflower
Monounsaturated Fat 4.848g 21.892g Beechnuts
Polyunsaturated fat 28.223g 20.089g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Beechnuts
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
44%
Beechnuts
Minerals Daily Need Coverage Score
178%
Safflower
60%
Beechnuts

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.037g)
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 cheaper?
Beechnuts
Beechnuts 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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.