Almonds vs. Safflower — In-Depth Nutrition Comparison
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Important differences between almonds and safflower
- Almonds have 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.
- Almonds contain 3 times more calcium than safflower. Almonds contain 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +244.9% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +30.7% |
| Contains more IronIron | +32.1% |
| Contains more CopperCopper | +69.4% |
| Contains more ZincZinc | +61.9% |
| Contains more PhosphorusPhosphorus | +33.9% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B2Vitamin B2 | +174.2% |
| Contains more Vitamin B3Vitamin B3 | +58.4% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +467.3% |
| Contains more Vitamin B5Vitamin B5 | +755.6% |
| Contains more Vitamin B6Vitamin B6 | +754% |
| Contains more FolateFolate | +263.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin E | 25.63mg | 171% | |
| Polyunsaturated fat | 12.329g | 28.223g | 106% |
| Copper | 1.031mg | 1.747mg | 80% |
| Vitamin B1 | 0.205mg | 1.163mg | 80% |
| Vitamin B6 | 0.137mg | 1.17mg | 79% |
| Vitamin B5 | 0.471mg | 4.03mg | 71% |
| Monounsaturated fat | 31.551g | 4.848g | 67% |
| Vitamin B2 | 1.138mg | 0.415mg | 56% |
| Fiber | 12.5g | 50% | |
| Folate | 44µg | 160µg | 29% |
| Phosphorus | 481mg | 644mg | 23% |
| Magnesium | 270mg | 353mg | 20% |
| Calcium | 269mg | 78mg | 19% |
| Zinc | 3.12mg | 5.05mg | 18% |
| Fats | 49.93g | 38.45g | 18% |
| Iron | 3.71mg | 4.9mg | 15% |
| Protein | 21.15g | 16.18g | 10% |
| Choline | 52.1mg | 9% | |
| Vitamin B3 | 3.618mg | 2.284mg | 8% |
| Manganese | 2.179mg | 2.014mg | 7% |
| Selenium | 4.1µg | 7% | |
| Carbs | 21.55g | 34.29g | 4% |
| Calories | 579kcal | 517kcal | 3% |
| Potassium | 733mg | 687mg | 1% |
| Saturated fat | 3.802g | 3.682g | 1% |
| Net carbs | 9.05g | 34.29g | N/A |
| Sugar | 4.35g | N/A | |
| Starch | 0.72g | 0% | |
| Sodium | 1mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.015g | N/A | |
| Tryptophan | 0.211mg | 0.183mg | 0% |
| Threonine | 0.601mg | 0.586mg | 0% |
| Isoleucine | 0.751mg | 0.717mg | 0% |
| Leucine | 1.473mg | 1.154mg | 0% |
| Lysine | 0.568mg | 0.534mg | 0% |
| Methionine | 0.157mg | 0.284mg | 0% |
| Phenylalanine | 1.132mg | 0.806mg | 0% |
| Valine | 0.855mg | 1.025mg | 0% |
| Histidine | 0.539mg | 0.452mg | 0% |
| Fructose | 0.11g | 0% | |
| Omega-3 - ALA | 0.003g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A | |
| Omega-6 - Linoleic acid | 12.32g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.7% |
| Contains more FatsFats | +29.9% |
| Contains more CarbsCarbs | +59.1% |
| Contains more WaterWater | +27.4% |
| Contains more OtherOther | +84.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +550.8% |
| Contains more Poly. FatPolyunsaturated fat | +128.9% |
~equal in
Saturated fat
~3.682g
