Walnut vs Safflower - In-Depth Nutrition Comparison
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Walnut vs Safflower - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 2.61g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.444g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 20)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.

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.
Walnut Safflower
Lower in Sodium ok
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Walnut Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20
Walnut
53
Safflower
Mineral Summary Score
80
Walnut
123
Safflower

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

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
Walnut
3
:
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 +∞%
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%

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
91%
Walnut
97%
Safflower
Carbohydrates
14%
Walnut
34%
Safflower
Fats
301%
Walnut
177%
Safflower

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