Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Walnut
  5. Compare
  6. Walnut vs. Safflower

Walnut vs. Safflower — In-Depth Nutrition Comparison

Compare

What are the main differences between Walnut and Safflower?

  • Walnut is richer in Manganese, yet Safflower is richer in Vitamin B5, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Iron, Vitamin B2, Copper, and Zinc.
  • Safflower's daily need coverage for Vitamin B5 is 69% higher.
  • Walnut has 2 times more Manganese than Safflower. Walnut has 3.414mg of Manganese, while Safflower has 2.014mg.

We used Nuts, walnuts, english and Seeds, safflower seed kernels, dried types in this comparison.

Infographic

Walnut vs Safflower 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.
Walnut
Walnut
4
:
6
Safflower
Safflower
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Contains more Manganese +69.5%
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%
Walnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 110% 113% 149% 39% 1% 85% 529% 446% 27%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Contains more Manganese +69.5%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Walnut
Walnut
3
:
7
Safflower
Safflower
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 Folate +63.3%
Walnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
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%
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 Folate +63.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
1
:
4
Safflower
Safflower
Contains more Fats +69.6%
Contains more Carbs +150.1%
Contains more Water +38.1%
Contains more Other +206.7%
Equal in Protein - 16.18
Walnut
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
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
Contains more Fats +69.6%
Contains more Carbs +150.1%
Contains more Water +38.1%
Contains more Other +206.7%
Equal in Protein - 16.18

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
:
1
Safflower
Safflower
Contains more Monounsaturated Fat +84.3%
Contains more Polyunsaturated fat +67.1%
Contains less Saturated Fat -39.9%
Walnut
10% 14% 76%
Saturated Fat: 6.126 g
Monounsaturated Fat: 8.933 g
Polyunsaturated fat: 47.174 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +84.3%
Contains more Polyunsaturated fat +67.1%
Contains less Saturated Fat -39.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut Safflower Opinion
Net carbs 7.01g 34.29g Safflower
Protein 15.23g 16.18g Safflower
Fats 65.21g 38.45g Walnut
Carbs 13.71g 34.29g Safflower
Calories 654kcal 517kcal Walnut
Starch 0.06g Walnut
Fructose 0.09g Walnut
Sugar 2.61g Safflower
Fiber 6.7g Walnut
Calcium 98mg 78mg Walnut
Iron 2.91mg 4.9mg Safflower
Magnesium 158mg 353mg Safflower
Phosphorus 346mg 644mg Safflower
Potassium 441mg 687mg Safflower
Sodium 2mg 3mg Walnut
Zinc 3.09mg 5.05mg Safflower
Copper 1.586mg 1.747mg Safflower
Manganese 3.414mg 2.014mg Walnut
Selenium 4.9µg Walnut
Vitamin A 20IU 50IU Safflower
Vitamin A RAE 1µg 3µg Safflower
Vitamin E 0.7mg Walnut
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 1.163mg Safflower
Vitamin B2 0.15mg 0.415mg Safflower
Vitamin B3 1.125mg 2.284mg Safflower
Vitamin B5 0.57mg 4.03mg Safflower
Vitamin B6 0.537mg 1.17mg Safflower
Folate 98µg 160µg Safflower
Vitamin K 2.7µg Walnut
Tryptophan 0.17mg 0.183mg Safflower
Threonine 0.596mg 0.586mg Walnut
Isoleucine 0.625mg 0.717mg Safflower
Leucine 1.17mg 1.154mg Walnut
Lysine 0.424mg 0.534mg Safflower
Methionine 0.236mg 0.284mg Safflower
Phenylalanine 0.711mg 0.806mg Safflower
Valine 0.753mg 1.025mg Safflower
Histidine 0.391mg 0.452mg Safflower
Saturated Fat 6.126g 3.682g Safflower
Monounsaturated Fat 8.933g 4.848g Walnut
Polyunsaturated fat 47.174g 28.223g Walnut

Which food is preferable for your diet?

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

People also compare

Walnut
Walnut vs Almond
Almond
Walnut
Walnut vs Cashew
Cashew
Walnut
Walnut vs Brazil nut
Brazil nut
Safflower
Safflower vs Sunflower seed
Sunflower seed
Safflower
Safflower vs Seed
Seed
Safflower
Safflower vs Sesame
Sesame

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
33%
Walnut
89%
Safflower
Minerals Daily Need Coverage Score
152%
Walnut
178%
Safflower

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (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 - 0)
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 richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.