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Safflower vs Brazil nut - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.6)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 12.452g)
Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 2.33g)
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)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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.
Safflower Brazil nut
Lower in price ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in Cholesterol Equal
Lower in Sodium Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Safflower Brazil nut
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
53
Safflower
20
Brazil nut
Mineral Summary Score
123
Safflower
123
Brazil nut

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
:
Contains more Iron +101.6%
Contains more Zinc +24.4%
Contains more Calcium +105.1%
Contains more Phosphorus +12.6%
Equal in Potassium - 659
Equal in Magnesium - 376
Equal in Copper - 1.743
Equal in Sodium - 3
Contains more Iron +101.6%
Contains more Zinc +24.4%
Contains more Calcium +105.1%
Contains more Phosphorus +12.6%
Equal in Potassium - 659
Equal in Magnesium - 376
Equal in Copper - 1.743
Equal in Sodium - 3

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
:
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +1085.7%
Contains more Vitamin B3 +674.2%
Contains more Vitamin B5 +2090.2%
Contains more Vitamin B6 +1058.4%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +1085.7%
Contains more Vitamin B3 +674.2%
Contains more Vitamin B5 +2090.2%
Contains more Vitamin B6 +1058.4%
Contains more Vitamin C +∞%

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
97%
Safflower
86%
Brazil nut
Carbohydrates
34%
Safflower
12%
Brazil nut
Fats
177%
Safflower
310%
Brazil nut

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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 Safflower Brazil nut Opinion
Calories 517 659 Brazil nut
Protein 16.18 14.32 Safflower
Fats 38.45 67.1 Brazil nut
Vitamin C 0 0.7 Brazil nut
Carbs 34.29 11.74 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 2.43 Safflower
Calcium 78 160 Brazil nut
Potassium 687 659 Safflower
Magnesium 353 376 Brazil nut
Sugars 2.33 Brazil nut
Fiber 7.5 Brazil nut
Copper 1.747 1.743 Safflower
Zinc 5.05 4.06 Safflower
Starch 0.25 Brazil nut
Phosphorus 644 725 Brazil nut
Sodium 3 3
Vitamin A 50 0 Safflower
Vitamin E 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 1.163 0.617 Safflower
Vitamin B2 0.415 0.035 Safflower
Vitamin B3 2.284 0.295 Safflower
Vitamin B5 4.03 0.184 Safflower
Vitamin B6 1.17 0.101 Safflower
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.682 16.134 Safflower
Monounsaturated Fat 4.848 23.879 Brazil nut
Polyunsaturated fat 28.223 24.399 Safflower
Tryptophan 0.183 0.135 Safflower
Threonine 0.586 0.365 Safflower
Isoleucine 0.717 0.518 Safflower
Leucine 1.154 1.19 Brazil nut
Lysine 0.534 0.49 Safflower
Methionine 0.284 1.124 Brazil nut
Phenylalanine 0.806 0.639 Safflower
Valine 1.025 0.76 Safflower
Histidine 0.452 0.409 Safflower
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.