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  6. Almond butter vs. Safflower oil

Almond butter vs. Safflower oil — In-Depth Nutrition Comparison

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What are the main differences between almond butter and safflower oil?

  • Almond butter is richer in copper, manganese, phosphorus, vitamin B2, magnesium, iron, fiber, calcium, and zinc, yet safflower oil is richer in vitamin E.
  • Almond butter's daily need coverage for copper is 104% higher.

We used Nuts, almond butter, plain, without salt added and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) types in this comparison.

Infographic

Almond butter vs Safflower oil 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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% 0% 682% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.11%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +25950%
Contains more Vitamin EVitamin E +40.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Safflower oil DV% diff.
Monounsaturated fat 32.445g 75.221g 107%
Copper 0.934mg 0mg 104%
Manganese 2.131mg 0mg 93%
Phosphorus 508mg 0mg 73%
Vitamin B2 0.939mg 0mg 72%
Fats 55.5g 100g 68%
Vitamin E 24.21mg 34.1mg 66%
Magnesium 279mg 0mg 66%
Iron 3.49mg 0mg 44%
Protein 20.96g 0g 42%
Fiber 10.3g 0g 41%
Calcium 347mg 0mg 35%
Zinc 3.29mg 0mg 30%
Potassium 748mg 0mg 22%
Vitamin B3 3.155mg 0mg 20%
Saturated fat 4.152g 7.541g 15%
Calories 614kcal 884kcal 14%
Folate 53µg 0µg 13%
Choline 52.1mg 0.2mg 9%
Vitamin B6 0.103mg 0mg 8%
Vitamin B5 0.318mg 0mg 6%
Vitamin K 0µg 7.1µg 6%
Carbs 18.82g 0g 6%
Polyunsaturated fat 13.613g 12.82g 5%
Selenium 2.4µg 0µg 4%
Vitamin B1 0.041mg 0mg 3%
Net carbs 8.52g 0g N/A
Sugar 4.43g 0g N/A
Starch 0.08g 0%
Sodium 7mg 0mg 0%
Trans fat 0.096g N/A
Tryptophan 0.159mg 0mg 0%
Threonine 0.555mg 0mg 0%
Isoleucine 0.813mg 0mg 0%
Leucine 1.483mg 0mg 0%
Lysine 0.612mg 0mg 0%
Methionine 0.122mg 0mg 0%
Phenylalanine 1.149mg 0mg 0%
Valine 0.937mg 0mg 0%
Histidine 0.55mg 0mg 0%
Omega-3 - ALA 0.096g N/A
Omega-6 - Linoleic acid 12.724g N/A

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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +80.2%

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
8% 79% 13%
Saturated fat: Sat. Fat 7.541 g
Monounsaturated fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 g
Contains less Sat. FatSaturated fat -44.9%
Contains more Mono. FatMonounsaturated fat +131.8%
~equal in Polyunsaturated fat ~12.82g

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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 oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/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.