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" charts 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%
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%
Contains
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Copper
+69.4%
Equal in Potassium - 687
Equal in Manganese - 2.014
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%
Contains
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Copper
+69.4%
Equal in Potassium - 687
Equal in Manganese - 2.014
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.
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Contains
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Vitamin B2
+174.2%
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Vitamin B3
+58.4%
Contains
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Vitamin A
+2400%
Contains
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Vitamin B1
+467.3%
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Vitamin B5
+755.6%
Contains
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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%
Contains
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Vitamin B1
+467.3%
Contains
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Vitamin B5
+755.6%
Contains
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Vitamin B6
+754%
Contains
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Folate
+263.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+30.7%
Contains
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Fats
+29.9%
Contains
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Carbs
+59.1%
Contains
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Water
+27.4%
Contains
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Other
+84.5%
Contains
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Protein
+30.7%
Contains
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Fats
+29.9%
Contains
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Carbs
+59.1%
Contains
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Water
+27.4%
Contains
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Other
+84.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+550.8%
Contains
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Polyunsaturated fat
+128.9%
Equal in Saturated Fat - 3.682
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Monounsaturated Fat
+550.8%
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Polyunsaturated fat
+128.9%
Equal in Saturated Fat - 3.682
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | 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 |
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| Fructose | 0.11g |
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| Sugar | 4.35g |
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| Fiber | 12.5g |
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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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| Manganese | 2.179mg | 2.014mg |
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| Selenium | 4.1µg |
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| Vitamin A | 2IU | 50IU |
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| Vitamin A RAE | 0µg | 3µg |
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| Vitamin E | 25.63mg |
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| 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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| 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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| Trans Fat | 0.015g |
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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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| Omega-6 - Eicosadienoic acid | 0.002g |
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| Omega-6 - Linoleic acid | 12.32g |
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| Omega-3 - ALA | 0.003g |
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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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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
82%
89%
Minerals Daily Need Coverage Score
142%
178%
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 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 minerals?
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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.
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.