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  6. Almonds vs. Safflower

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

Almonds 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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%
~equal in Potassium ~687mg
~equal in Manganese ~2.014mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +174.2%
Contains more Vitamin B3Vitamin B3 +58.4%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Almonds Safflower 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%
Fats 49.93g 38.45g 18%
Zinc 3.12mg 5.05mg 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%
Protein per 100 calories 3.7g 3.1g N/A
Calories per 10 g protein 274kcal 320kcal N/A
Weight per 100 calories 17g 19g N/A
Unsaturated / Saturated Fat ratio 12 9 N/A
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated fat +550.8%
Contains more Poly. FatPolyunsaturated fat +128.9%
~equal in Saturated fat ~3.682g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Almonds - 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.