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  6. Beechnuts vs. Safflower

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 for 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
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 PotassiumPotassium +48%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +7700%
Contains more IronIron +99.2%
Contains more CopperCopper +160.7%
Contains more ZincZinc +1302.8%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +50.2%
~equal in Selenium ~µg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +282.6%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B3Vitamin B3 +160.4%
Contains more Vitamin B5Vitamin B5 +335.7%
Contains more Vitamin B6Vitamin B6 +71.1%
Contains more FolateFolate +41.6%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Beechnuts Safflower DV% diff.
Copper 0.67mg 1.747mg 120%
Phosphorus 0mg 644mg 92%
Magnesium 0mg 353mg 84%
Vitamin B1 0.304mg 1.163mg 72%
Vitamin B5 0.925mg 4.03mg 62%
Polyunsaturated fat 20.089g 28.223g 54%
Monounsaturated fat 21.892g 4.848g 43%
Zinc 0.36mg 5.05mg 43%
Vitamin B6 0.684mg 1.17mg 37%
Iron 2.46mg 4.9mg 31%
Manganese 1.341mg 2.014mg 29%
Protein 6.2g 16.18g 20%
Fats 50g 38.45g 18%
Vitamin C 15.5mg 0mg 17%
Folate 113µg 160µg 12%
Potassium 1017mg 687mg 10%
Saturated fat 5.719g 3.682g 9%
Vitamin B3 0.877mg 2.284mg 9%
Calcium 1mg 78mg 8%
Calories 576kcal 517kcal 3%
Vitamin B2 0.371mg 0.415mg 3%
Sodium 38mg 3mg 2%
Carbs 33.5g 34.29g 0%
Net carbs 33.5g 34.29g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.069mg 0.183mg 0%
Threonine 0.221mg 0.586mg 0%
Isoleucine 0.245mg 0.717mg 0%
Leucine 0.367mg 1.154mg 0%
Lysine 0.367mg 0.534mg 0%
Methionine 0.146mg 0.284mg 0%
Phenylalanine 0.262mg 0.806mg 0%
Valine 0.346mg 1.025mg 0%
Histidine 0.172mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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 FatsFats +30%
Contains more WaterWater +17.4%
Contains more ProteinProtein +161%
Contains more OtherOther +47.6%
~equal in Carbs ~34.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 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 +351.6%
Contains less Sat. FatSaturated fat -35.6%
Contains more Poly. FatPolyunsaturated fat +40.5%

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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. 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.