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
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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
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Calcium
+244.9%
Contains
less
Sodium
-66.7%
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Iron
+32.1%
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Magnesium
+30.7%
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Phosphorus
+33.9%
Contains
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Zinc
+61.9%
Contains
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Copper
+69.4%
Equal in Potassium - 687
Contains
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Calcium
+244.9%
Contains
less
Sodium
-66.7%
Contains
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Iron
+32.1%
Contains
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Magnesium
+30.7%
Contains
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Phosphorus
+33.9%
Contains
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Zinc
+61.9%
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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
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Contains
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Vitamin B2
+174.2%
Contains
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Vitamin B3
+58.4%
Contains
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Vitamin A
+2400%
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Vitamin B1
+467.3%
Contains
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Vitamin B5
+755.6%
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Vitamin B6
+754%
Contains
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Folate
+263.6%
Contains
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Vitamin B2
+174.2%
Contains
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Vitamin B3
+58.4%
Contains
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Vitamin A
+2400%
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Vitamin B1
+467.3%
Contains
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Vitamin B5
+755.6%
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Vitamin B6
+754%
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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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.05g | 34.29g |
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| Protein | 21.15g | 16.18g |
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| Fats | 49.93g | 38.45g |
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| Carbs | 21.55g | 34.29g |
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| Calories | 579kcal | 517kcal |
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| Starch | 0.72g | g |
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| Fructose | 0.11g | g |
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| Sugar | 4.35g | g |
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| Fiber | 12.5g | g |
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| Calcium | 269mg | 78mg |
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| Iron | 3.71mg | 4.9mg |
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| Magnesium | 270mg | 353mg |
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| Phosphorus | 481mg | 644mg |
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| Potassium | 733mg | 687mg |
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| Sodium | 1mg | 3mg |
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| Zinc | 3.12mg | 5.05mg |
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| Copper | 1.031mg | 1.747mg |
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| Vitamin A | 2IU | 50IU |
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| Vitamin E | 25.63mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0mg | |
| Vitamin B1 | 0.205mg | 1.163mg |
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| Vitamin B2 | 1.138mg | 0.415mg |
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| Vitamin B3 | 3.618mg | 2.284mg |
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| Vitamin B5 | 0.471mg | 4.03mg |
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| Vitamin B6 | 0.137mg | 1.17mg |
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| Folate | 44µg | 160µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 0µg | µg |
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| Tryptophan | 0.211mg | 0.183mg |
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| Threonine | 0.601mg | 0.586mg |
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| Isoleucine | 0.751mg | 0.717mg |
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| Leucine | 1.473mg | 1.154mg |
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| Lysine | 0.568mg | 0.534mg |
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| Methionine | 0.157mg | 0.284mg |
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| Phenylalanine | 1.132mg | 0.806mg |
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| Valine | 0.855mg | 1.025mg |
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| Histidine | 0.539mg | 0.452mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0.015g | g |
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| Saturated Fat | 3.802g | 3.682g |
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| Monounsaturated Fat | 31.551g | 4.848g |
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| Polyunsaturated fat | 12.329g | 28.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
89
Mineral Summary Score
139
190
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%
97%
Carbohydrates
22%
34%
Fats
230%
177%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower is cheaper (difference - $1.6)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food contains less Sodium?
Almond contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.