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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" chart 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
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

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
:
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%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 g Almond butter
Fructose 0g g Almond butter
Sugar 4.43g g Safflower
Fiber 10.3g g 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
Vitamin A 1IU 50IU Safflower
Vitamin E 24.21mg mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Almond butter
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
Cholesterol 0mg 0mg
Trans Fat g g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Almond butter
89
Safflower
Mineral Summary Score
140
Almond butter
190
Safflower

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 food.
Protein
126%
Almond butter
97%
Safflower
Carbohydrates
19%
Almond butter
34%
Safflower
Fats
256%
Almond butter
177%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.