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Almond vs Safflower - In-Depth Nutrition Comparison

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Important differences between Almond and Safflower

  • Almond has more Vitamin B2, and Calcium, however Safflower is richer in Vitamin B1, Copper, Vitamin B6, Vitamin B5, Folate, Phosphorus, Magnesium, and Zinc.
  • Safflower's daily need coverage for Vitamin B1 is 80% more.
  • Almond contains 3 times more Calcium than Safflower. Almond contains 269mg of Calcium, while Safflower contains 78mg.

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

Infographic

Almond 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 +244.9%
Contains less Sodium -66.7%
Contains more Iron +32.1%
Contains more Magnesium +30.7%
Contains more Phosphorus +33.9%
Contains more Zinc +61.9%
Contains more Copper +69.4%
Equal in Potassium - 687
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains more Calcium +244.9%
Contains less Sodium -66.7%
Contains more Iron +32.1%
Contains more Magnesium +30.7%
Contains more Phosphorus +33.9%
Contains more Zinc +61.9%
Contains more Copper +69.4%
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
Almond
4
:
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +58.4%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +467.3%
Contains more Vitamin B5 +755.6%
Contains more Vitamin B6 +754%
Contains more Folate +263.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 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 +174.2%
Contains more Vitamin B3 +58.4%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +467.3%
Contains more Vitamin B5 +755.6%
Contains more Vitamin B6 +754%
Contains more Folate +263.6%

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 Safflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Almond Safflower Opinion
Net carbs 9.05g 34.29g Safflower
Protein 21.15g 16.18g Almond
Fats 49.93g 38.45g Almond
Carbs 21.55g 34.29g Safflower
Calories 579kcal 517kcal Almond
Starch 0.72g g Almond
Fructose 0.11g g Almond
Sugar 4.35g g Safflower
Fiber 12.5g g Almond
Calcium 269mg 78mg Almond
Iron 3.71mg 4.9mg Safflower
Magnesium 270mg 353mg Safflower
Phosphorus 481mg 644mg Safflower
Potassium 733mg 687mg Almond
Sodium 1mg 3mg Almond
Zinc 3.12mg 5.05mg Safflower
Copper 1.031mg 1.747mg Safflower
Vitamin A 2IU 50IU Safflower
Vitamin E 25.63mg mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.205mg 1.163mg Safflower
Vitamin B2 1.138mg 0.415mg Almond
Vitamin B3 3.618mg 2.284mg Almond
Vitamin B5 0.471mg 4.03mg Safflower
Vitamin B6 0.137mg 1.17mg Safflower
Folate 44µg 160µg Safflower
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Almond
Tryptophan 0.211mg 0.183mg Almond
Threonine 0.601mg 0.586mg Almond
Isoleucine 0.751mg 0.717mg Almond
Leucine 1.473mg 1.154mg Almond
Lysine 0.568mg 0.534mg Almond
Methionine 0.157mg 0.284mg Safflower
Phenylalanine 1.132mg 0.806mg Almond
Valine 0.855mg 1.025mg Safflower
Histidine 0.539mg 0.452mg Almond
Cholesterol 0mg 0mg
Trans Fat 0.015g g Safflower
Saturated Fat 3.802g 3.682g Safflower
Monounsaturated Fat 31.551g 4.848g Almond
Polyunsaturated fat 12.329g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Almond Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
82
Almond
89
Safflower
Mineral Summary Score
139
Almond
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
127%
Almond
97%
Safflower
Carbohydrates
22%
Almond
34%
Safflower
Fats
230%
Almond
177%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.6)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.