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Almond paste vs. Safflower — In-Depth Nutrition Comparison

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Important differences between Almond paste and Safflower

  • Safflower has more Copper, Vitamin B1, Vitamin B6, Vitamin B5, Phosphorus, Magnesium, Manganese, Iron, Zinc, and Folate than Almond paste.
  • Safflower's daily need coverage for Copper is 144% more.

The food varieties used in the comparison are Nuts, almond paste and Seeds, safflower seed kernels, dried.

Infographic

Almond paste 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 93% 52% 28% 60% 151% 40% 111% 1.2% 112% 23%
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 +120.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +171.5%
Contains more PotassiumPotassium +118.8%
Contains more IronIron +206.3%
Contains more CopperCopper +284.8%
Contains more ZincZinc +241.2%
Contains more PhosphorusPhosphorus +149.6%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +135.3%

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 0.33% 0% 271% 0% 21% 96% 27% 6.8% 8.3% 0% 0% 55% 16%
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% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1318.3%
Contains more Vitamin B3Vitamin B3 +60.6%
Contains more Vitamin B5Vitamin B5 +3466.4%
Contains more Vitamin B6Vitamin B6 +3150%
Contains more FolateFolate +119.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.415mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 28% 48% 14%
Protein: 9 g
Fats: 27.74 g
Carbs: 47.81 g
Water: 14.08 g
Other: 1.37 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 CarbsCarbs +39.4%
Contains more WaterWater +150.5%
Contains more ProteinProtein +79.8%
Contains more FatsFats +38.6%
Contains more OtherOther +298.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 68% 22%
Saturated Fat: Sat. Fat 2.629 g
Monounsaturated Fat: Mono. Fat 18.012 g
Polyunsaturated fat: Poly. Fat 5.821 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 less Sat. FatSaturated Fat -28.6%
Contains more Mono. FatMonounsaturated Fat +271.5%
Contains more Poly. FatPolyunsaturated fat +384.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Almond paste Safflower Opinion
Calories 458kcal 517kcal Safflower
Protein 9g 16.18g Safflower
Fats 27.74g 38.45g Safflower
Vitamin C 0.1mg 0mg Almond paste
Net carbs 43.01g 34.29g Almond paste
Carbs 47.81g 34.29g Almond paste
Magnesium 130mg 353mg Safflower
Calcium 172mg 78mg Almond paste
Potassium 314mg 687mg Safflower
Iron 1.6mg 4.9mg Safflower
Sugar 36.25g Safflower
Fiber 4.8g Almond paste
Copper 0.454mg 1.747mg Safflower
Zinc 1.48mg 5.05mg Safflower
Phosphorus 258mg 644mg Safflower
Sodium 9mg 3mg Safflower
Vitamin A 0IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 13.54mg Almond paste
Manganese 0.856mg 2.014mg Safflower
Selenium 4.2µg Almond paste
Vitamin B1 0.082mg 1.163mg Safflower
Vitamin B2 0.414mg 0.415mg Safflower
Vitamin B3 1.422mg 2.284mg Safflower
Vitamin B5 0.113mg 4.03mg Safflower
Vitamin B6 0.036mg 1.17mg Safflower
Folate 73µg 160µg Safflower
Choline 28.5mg Almond paste
Saturated Fat 2.629g 3.682g Almond paste
Monounsaturated Fat 18.012g 4.848g Almond paste
Polyunsaturated fat 5.821g 28.223g Safflower
Tryptophan 0.183mg Safflower
Threonine 0.586mg Safflower
Isoleucine 0.717mg Safflower
Leucine 1.154mg Safflower
Lysine 0.534mg Safflower
Methionine 0.284mg Safflower
Phenylalanine 0.806mg Safflower
Valine 1.025mg Safflower
Histidine 0.452mg Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond paste Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
38%
Almond paste
82%
Safflower
Minerals Daily Need Coverage Score
67%
Almond paste
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 36.25g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 6mg)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Almond paste
Almond paste is lower in Saturated Fat (difference - 1.053g)
Which food is cheaper?
Almond paste
Almond paste is cheaper (difference - $0.8)
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 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 paste - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170160/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.