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  6. Safflower vs. Mixed nuts

Safflower vs. Mixed nuts — In-Depth Nutrition Comparison

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How are Safflower and Mixed nuts different?

  • Safflower is richer in Copper, Vitamin B1, Vitamin B6, Vitamin B5, Magnesium, Iron, Phosphorus, and Folate, while Mixed nuts are higher in Vitamin B3.
  • Safflower covers your daily need of Copper 93% more than Mixed nuts.
  • Safflower contains 6 times more Vitamin B1 than Mixed nuts. Safflower contains 1.163mg of Vitamin B1, while Mixed nuts contain 0.189mg.
  • Safflower is lower in Saturated Fat.

Seeds, safflower seed kernels, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added types were used in this article.

Infographic

Safflower vs Mixed nuts 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
7
:
3
Mixed nuts
Mixed nuts
Contains more Iron +87.7%
Contains more Magnesium +54.1%
Contains more Phosphorus +41.2%
Contains less Sodium -40%
Contains more Zinc +50.3%
Contains more Copper +92.6%
Contains more Calcium +50%
Equal in Potassium - 632
Equal in Manganese - 2.04
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Mixed nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 98% 164% 196% 56% 1% 92% 303% 267% 185%
Contains more Iron +87.7%
Contains more Magnesium +54.1%
Contains more Phosphorus +41.2%
Contains less Sodium -40%
Contains more Zinc +50.3%
Contains more Copper +92.6%
Contains more Calcium +50%
Equal in Potassium - 632
Equal in Manganese - 2.04

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
6
:
4
Mixed nuts
Mixed nuts
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +515.3%
Contains more Vitamin B2 +111.7%
Contains more Vitamin B5 +253.5%
Contains more Vitamin B6 +232.4%
Contains more Folate +92.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +237.5%
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%
Mixed nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +515.3%
Contains more Vitamin B2 +111.7%
Contains more Vitamin B5 +253.5%
Contains more Vitamin B6 +232.4%
Contains more Folate +92.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +237.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
3
:
2
Mixed nuts
Mixed nuts
Contains more Carbs +62.9%
Contains more Water +170.2%
Contains more Other +89.6%
Contains more Protein +23.9%
Contains more Fats +40.3%
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
Mixed nuts
20% 54% 21% 2% 3%
Protein: 20.04 g
Fats: 53.95 g
Carbs: 21.05 g
Water: 2.08 g
Other: 2.88 g
Contains more Carbs +62.9%
Contains more Water +170.2%
Contains more Other +89.6%
Contains more Protein +23.9%
Contains more Fats +40.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Mixed nuts
Mixed nuts
Contains less Saturated Fat -57.7%
Contains more Polyunsaturated fat +93.1%
Contains more Monounsaturated Fat +487.6%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Mixed nuts
17% 55% 28%
Saturated Fat: 8.711 g
Monounsaturated Fat: 28.488 g
Polyunsaturated fat: 14.612 g
Contains less Saturated Fat -57.7%
Contains more Polyunsaturated fat +93.1%
Contains more Monounsaturated Fat +487.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Mixed nuts Opinion
Net carbs 34.29g 14.05g Safflower
Protein 16.18g 20.04g Mixed nuts
Fats 38.45g 53.95g Mixed nuts
Carbs 34.29g 21.05g Safflower
Calories 517kcal 607kcal Mixed nuts
Starch 4.2g Mixed nuts
Sugar 4.15g Safflower
Fiber 7g Mixed nuts
Calcium 78mg 117mg Mixed nuts
Iron 4.9mg 2.61mg Safflower
Magnesium 353mg 229mg Safflower
Phosphorus 644mg 456mg Safflower
Potassium 687mg 632mg Safflower
Sodium 3mg 5mg Safflower
Zinc 5.05mg 3.36mg Safflower
Copper 1.747mg 0.907mg Safflower
Manganese 2.014mg 2.04mg Mixed nuts
Selenium 33.9µg Mixed nuts
Vitamin A 50IU 3IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 7.82mg Mixed nuts
Vitamin C 0mg 0.5mg Mixed nuts
Vitamin B1 1.163mg 0.189mg Safflower
Vitamin B2 0.415mg 0.196mg Safflower
Vitamin B3 2.284mg 7.709mg Mixed nuts
Vitamin B5 4.03mg 1.14mg Safflower
Vitamin B6 1.17mg 0.352mg Safflower
Folate 160µg 83µg Safflower
Vitamin K 5.7µg Mixed nuts
Tryptophan 0.183mg 0.22mg Mixed nuts
Threonine 0.586mg 0.703mg Mixed nuts
Isoleucine 0.717mg 0.826mg Mixed nuts
Leucine 1.154mg 1.656mg Mixed nuts
Lysine 0.534mg 0.782mg Mixed nuts
Methionine 0.284mg 0.283mg Safflower
Phenylalanine 0.806mg 1.182mg Mixed nuts
Valine 1.025mg 1.001mg Safflower
Histidine 0.452mg 0.572mg Mixed nuts
Trans Fat 0.055g Safflower
Saturated Fat 3.682g 8.711g Safflower
Omega-3 - EPA 0.005g Mixed nuts
Monounsaturated Fat 4.848g 28.488g Mixed nuts
Polyunsaturated fat 28.223g 14.612g Safflower
Omega-6 - Eicosadienoic acid 0.013g Mixed nuts
Omega-6 - Linoleic acid 14.455g Mixed nuts
Omega-3 - ALA 0.082g Mixed nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Mixed nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
52%
Mixed nuts
Minerals Daily Need Coverage Score
178%
Safflower
139%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 5.029g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 24)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.