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  6. Almond butter vs. Safflower

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more CalciumCalcium +344.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +26.5%
Contains more IronIron +40.4%
Contains more CopperCopper +87%
Contains more ZincZinc +53.5%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -57.1%
~equal in Potassium ~687mg
~equal in Manganese ~2.014mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2736.6%
Contains more Vitamin B5Vitamin B5 +1167.3%
Contains more Vitamin B6Vitamin B6 +1035.9%
Contains more FolateFolate +201.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almond butter Safflower DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 13.613g 28.223g 97%
Vitamin B1 0.041mg 1.163mg 94%
Copper 0.934mg 1.747mg 90%
Vitamin B6 0.103mg 1.17mg 82%
Vitamin B5 0.318mg 4.03mg 74%
Monounsaturated fat 32.445g 4.848g 69%
Fiber 10.3g 41%
Vitamin B2 0.939mg 0.415mg 40%
Calcium 347mg 78mg 27%
Folate 53µg 160µg 27%
Fats 55.5g 38.45g 26%
Phosphorus 508mg 644mg 19%
Iron 3.49mg 4.9mg 18%
Magnesium 279mg 353mg 18%
Zinc 3.29mg 5.05mg 16%
Protein 20.96g 16.18g 10%
Choline 52.1mg 9%
Vitamin B3 3.155mg 2.284mg 5%
Carbs 18.82g 34.29g 5%
Manganese 2.131mg 2.014mg 5%
Calories 614kcal 517kcal 5%
Selenium 2.4µg 4%
Saturated fat 4.152g 3.682g 2%
Potassium 748mg 687mg 2%
Net carbs 8.52g 34.29g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 7mg 3mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.159mg 0.183mg 0%
Threonine 0.555mg 0.586mg 0%
Isoleucine 0.813mg 0.717mg 0%
Leucine 1.483mg 1.154mg 0%
Lysine 0.612mg 0.534mg 0%
Methionine 0.122mg 0.284mg 0%
Phenylalanine 1.149mg 0.806mg 0%
Valine 0.937mg 1.025mg 0%
Histidine 0.55mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 ProteinProtein +29.5%
Contains more FatsFats +44.3%
Contains more CarbsCarbs +82.2%
Contains more WaterWater +242.7%
Contains more OtherOther +77.3%

Fat Type Comparison

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

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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.