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Beechnuts vs. Safflower — In-Depth Nutrition Comparison

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How are Beechnuts and Safflower different?

  • Beechnuts are richer in Vitamin C, while Safflower is higher in Copper, Phosphorus, Magnesium, Vitamin B1, Vitamin B5, Zinc, Vitamin B6, Iron, and Manganese.
  • Safflower covers your daily need of Copper 120% more than Beechnuts.

Nuts, beechnuts, dried and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Beechnuts 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.
Contains more Potassium +48%
Contains more Calcium +7700%
Contains more Iron +99.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -92.1%
Contains more Zinc +1302.8%
Contains more Copper +160.7%
Contains more Manganese +50.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 93% 0% 0% 90% 5% 10% 224% 175% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Potassium +48%
Contains more Calcium +7700%
Contains more Iron +99.2%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains less Sodium -92.1%
Contains more Zinc +1302.8%
Contains more Copper +160.7%
Contains more Manganese +50.2%

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 C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +282.6%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +335.7%
Contains more Vitamin B6 +71.1%
Contains more Folate +41.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 52% 76% 86% 17% 56% 158% 85% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +282.6%
Contains more Vitamin B2 +11.9%
Contains more Vitamin B3 +160.4%
Contains more Vitamin B5 +335.7%
Contains more Vitamin B6 +71.1%
Contains more Folate +41.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +30%
Contains more Water +17.4%
Contains more Protein +161%
Contains more Other +47.6%
Equal in Carbs - 34.29
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 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 Fats +30%
Contains more Water +17.4%
Contains more Protein +161%
Contains more Other +47.6%
Equal in Carbs - 34.29

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +351.6%
Contains less Saturated Fat -35.6%
Contains more Polyunsaturated fat +40.5%
12% 46% 42%
Saturated Fat: 5.719 g
Monounsaturated Fat: 21.892 g
Polyunsaturated fat: 20.089 g
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +351.6%
Contains less Saturated Fat -35.6%
Contains more Polyunsaturated fat +40.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Beechnuts Safflower
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Sugar Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Beechnuts Safflower Opinion
Net carbs 33.5g 34.29g Safflower
Protein 6.2g 16.18g Safflower
Fats 50g 38.45g Beechnuts
Carbs 33.5g 34.29g Safflower
Calories 576kcal 517kcal Beechnuts
Calcium 1mg 78mg Safflower
Iron 2.46mg 4.9mg Safflower
Magnesium 0mg 353mg Safflower
Phosphorus 0mg 644mg Safflower
Potassium 1017mg 687mg Beechnuts
Sodium 38mg 3mg Safflower
Zinc 0.36mg 5.05mg Safflower
Copper 0.67mg 1.747mg Safflower
Manganese 1.341mg 2.014mg Safflower
Vitamin A 0IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin C 15.5mg 0mg Beechnuts
Vitamin B1 0.304mg 1.163mg Safflower
Vitamin B2 0.371mg 0.415mg Safflower
Vitamin B3 0.877mg 2.284mg Safflower
Vitamin B5 0.925mg 4.03mg Safflower
Vitamin B6 0.684mg 1.17mg Safflower
Folate 113µg 160µg Safflower
Tryptophan 0.069mg 0.183mg Safflower
Threonine 0.221mg 0.586mg Safflower
Isoleucine 0.245mg 0.717mg Safflower
Leucine 0.367mg 1.154mg Safflower
Lysine 0.367mg 0.534mg Safflower
Methionine 0.146mg 0.284mg Safflower
Phenylalanine 0.262mg 0.806mg Safflower
Valine 0.346mg 1.025mg Safflower
Histidine 0.172mg 0.452mg Safflower
Saturated Fat 5.719g 3.682g Safflower
Monounsaturated Fat 21.892g 4.848g Beechnuts
Polyunsaturated fat 20.089g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Beechnuts Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
41%
Beechnuts
82%
Safflower
Minerals Daily Need Coverage Score
60%
Beechnuts
178%
Safflower

Comparison summary

Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 35mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.037g)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is cheaper?
Beechnuts
Beechnuts is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.