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Almond butter vs. Safflower — In-Depth Nutrition Comparison

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What are the main differences between Almond butter and Safflower?

  • Almond butter is richer in Vitamin B2, and Calcium, yet Safflower is richer in Vitamin B1, Copper, Vitamin B6, Vitamin B5, Folate, Phosphorus, Iron, and Magnesium.
  • Safflower's daily need coverage for Vitamin B1 is 94% higher.
  • Almond butter has 4 times more Calcium than Safflower. Almond butter has 347mg of Calcium, while Safflower has 78mg.

We used Nuts, almond butter, plain, without salt added and Seeds, safflower seed kernels, dried types in this comparison.

Infographic

Almond butter 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.
Contains more Calcium +344.9%
Contains more Iron +40.4%
Contains more Magnesium +26.5%
Contains more Phosphorus +26.8%
Contains less Sodium -57.1%
Contains more Zinc +53.5%
Contains more Copper +87%
Equal in Potassium - 687
Equal in Manganese - 2.014
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +344.9%
Contains more Iron +40.4%
Contains more Magnesium +26.5%
Contains more Phosphorus +26.8%
Contains less Sodium -57.1%
Contains more Zinc +53.5%
Contains more Copper +87%
Equal in Potassium - 687
Equal in Manganese - 2.014

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.
:
Contains more Vitamin B2 +126.3%
Contains more Vitamin B3 +38.1%
Contains more Vitamin A +4900%
Contains more Vitamin B1 +2736.6%
Contains more Vitamin B5 +1167.3%
Contains more Vitamin B6 +1035.9%
Contains more Folate +201.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
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 B2 +126.3%
Contains more Vitamin B3 +38.1%
Contains more Vitamin A +4900%
Contains more Vitamin B1 +2736.6%
Contains more Vitamin B5 +1167.3%
Contains more Vitamin B6 +1035.9%
Contains more Folate +201.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.5%
Contains more Fats +44.3%
Contains more Carbs +82.2%
Contains more Water +242.7%
Contains more Other +77.3%
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
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 Protein +29.5%
Contains more Fats +44.3%
Contains more Carbs +82.2%
Contains more Water +242.7%
Contains more Other +77.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +569.2%
Contains less Saturated Fat -11.3%
Contains more Polyunsaturated fat +107.3%
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +569.2%
Contains less Saturated Fat -11.3%
Contains more Polyunsaturated fat +107.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond butter Safflower Opinion
Net carbs 8.52g 34.29g Safflower
Protein 20.96g 16.18g Almond butter
Fats 55.5g 38.45g Almond butter
Carbs 18.82g 34.29g Safflower
Calories 614kcal 517kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Safflower
Fiber 10.3g Almond butter
Calcium 347mg 78mg Almond butter
Iron 3.49mg 4.9mg Safflower
Magnesium 279mg 353mg Safflower
Phosphorus 508mg 644mg Safflower
Potassium 748mg 687mg Almond butter
Sodium 7mg 3mg Safflower
Zinc 3.29mg 5.05mg Safflower
Copper 0.934mg 1.747mg Safflower
Manganese 2.131mg 2.014mg Almond butter
Selenium 2.4µg Almond butter
Vitamin A 1IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 24.21mg Almond butter
Vitamin B1 0.041mg 1.163mg Safflower
Vitamin B2 0.939mg 0.415mg Almond butter
Vitamin B3 3.155mg 2.284mg Almond butter
Vitamin B5 0.318mg 4.03mg Safflower
Vitamin B6 0.103mg 1.17mg Safflower
Folate 53µg 160µg Safflower
Tryptophan 0.159mg 0.183mg Safflower
Threonine 0.555mg 0.586mg Safflower
Isoleucine 0.813mg 0.717mg Almond butter
Leucine 1.483mg 1.154mg Almond butter
Lysine 0.612mg 0.534mg Almond butter
Methionine 0.122mg 0.284mg Safflower
Phenylalanine 1.149mg 0.806mg Almond butter
Valine 0.937mg 1.025mg Safflower
Histidine 0.55mg 0.452mg Almond butter
Saturated Fat 4.152g 3.682g Safflower
Monounsaturated Fat 32.445g 4.848g Almond butter
Polyunsaturated fat 13.613g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond butter Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
71%
Almond butter
89%
Safflower
Minerals Daily Need Coverage Score
141%
Almond butter
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.47g)
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 lower in glycemic index?
?
The foods have equal glycemic indexes ()
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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.