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Safflower vs Walnut - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $4.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 20)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.444g)
Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 2.61g)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 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 Walnut
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Safflower Walnut
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
Walnut
Mineral Summary Score
123
Safflower
80
Walnut

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
:
2
Walnut
Contains more Iron +68.4%
Contains more Potassium +55.8%
Contains more Magnesium +123.4%
Contains more Copper +10.2%
Contains more Zinc +63.4%
Contains more Phosphorus +86.1%
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Equal in Copper - 1.586
Contains more Iron +68.4%
Contains more Potassium +55.8%
Contains more Magnesium +123.4%
Contains more Copper +10.2%
Contains more Zinc +63.4%
Contains more Phosphorus +86.1%
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Equal in Copper - 1.586

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
:
3
Walnut
Contains more Vitamin A +150%
Contains more Vitamin B1 +241.1%
Contains more Vitamin B2 +176.7%
Contains more Vitamin B3 +103%
Contains more Vitamin B5 +607%
Contains more Vitamin B6 +117.9%
Contains more Vitamin C +∞%
Contains more Vitamin A +150%
Contains more Vitamin B1 +241.1%
Contains more Vitamin B2 +176.7%
Contains more Vitamin B3 +103%
Contains more Vitamin B5 +607%
Contains more Vitamin B6 +117.9%
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
91%
Walnut
Carbohydrates
34%
Safflower
14%
Walnut
Fats
177%
Safflower
301%
Walnut

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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 Walnut Opinion
Calories 517 654 Walnut
Protein 16.18 15.23 Safflower
Fats 38.45 65.21 Walnut
Vitamin C 0 1.3 Walnut
Carbs 34.29 13.71 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 2.91 Safflower
Calcium 78 98 Walnut
Potassium 687 441 Safflower
Magnesium 353 158 Safflower
Sugars 2.61 Walnut
Fiber 6.7 Walnut
Copper 1.747 1.586 Safflower
Zinc 5.05 3.09 Safflower
Starch 0.06 Walnut
Phosphorus 644 346 Safflower
Sodium 3 2 Walnut
Vitamin A 50 20 Safflower
Vitamin E 0.7 Walnut
Vitamin D 0 0
Vitamin B1 1.163 0.341 Safflower
Vitamin B2 0.415 0.15 Safflower
Vitamin B3 2.284 1.125 Safflower
Vitamin B5 4.03 0.57 Safflower
Vitamin B6 1.17 0.537 Safflower
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.682 6.126 Safflower
Monounsaturated Fat 4.848 8.933 Walnut
Polyunsaturated fat 28.223 47.174 Walnut
Tryptophan 0.183 0.17 Safflower
Threonine 0.586 0.596 Walnut
Isoleucine 0.717 0.625 Safflower
Leucine 1.154 1.17 Walnut
Lysine 0.534 0.424 Safflower
Methionine 0.284 0.236 Safflower
Phenylalanine 0.806 0.711 Safflower
Valine 1.025 0.753 Safflower
Histidine 0.452 0.391 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.