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% |
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
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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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs 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
78%
82%
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?
Almonds 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.