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Cashew butter vs. Safflower — In-Depth Nutrition Comparison

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How are cashew butter and safflower different?

  • Safflower has more vitamin B1, vitamin B6, phosphorus, magnesium, folate, vitamin B2, vitamin B3, and potassium than cashew butter.
  • Daily need coverage for vitamin B1 for safflower is 84% higher.
  • Cashew butter contains 98 times more sodium than safflower. While cashew butter contains 295mg of sodium, safflower contains only 3mg.

Nuts, cashew butter, plain, with salt added and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Cashew butter vs Safflower 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 147% 18% 39% 184% 586% 121% 166% 38% 0% 51%
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 SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +71.4%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +53.7%
Contains more ZincZinc +14%
Contains more PhosphorusPhosphorus +66%
Contains less SodiumSodium -99%
~equal in Iron ~4.9mg
~equal in Copper ~1.747mg

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 0% 0% 102% 0% 40% 37% 21% 0% 47% 0% 76% 41% 26%
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 EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +636.1%
Contains more Vitamin B2Vitamin B2 +161%
Contains more Vitamin B3Vitamin B3 +106.1%
Contains more Vitamin B6Vitamin B6 +476.4%
Contains more FolateFolate +190.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 53% 30% 2% 2%
Protein: 12.12 g
Fats: 53.03 g
Carbs: 30.3 g
Water: 2.34 g
Other: 2.21 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 +37.9%
Contains more ProteinProtein +33.5%
Contains more CarbsCarbs +13.2%
Contains more WaterWater +140.2%
Contains more OtherOther +147.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.606 g
Monounsaturated fat: Mono. Fat 26.709 g
Polyunsaturated fat: Poly. Fat 13.371 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 +450.9%
Contains less Sat. FatSaturated fat -65.3%
Contains more Poly. FatPolyunsaturated fat +111.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Cashew butter Safflower DV% diff.
Polyunsaturated fat 13.371g 28.223g 99%
Manganese 2.014mg 88%
Vitamin B1 0.158mg 1.163mg 84%
Vitamin B5 4.03mg 81%
Vitamin B6 0.203mg 1.17mg 74%
Monounsaturated fat 26.709g 4.848g 55%
Phosphorus 388mg 644mg 37%
Magnesium 206mg 353mg 35%
Vitamin E 5.08mg 34%
Saturated fat 10.606g 3.682g 31%
Folate 55µg 160µg 26%
Vitamin K 30.3µg 25%
Fats 53.03g 38.45g 22%
Vitamin B2 0.159mg 0.415mg 20%
Selenium 9.3µg 17%
Sodium 295mg 3mg 13%
Fiber 3g 12%
Choline 48.3mg 9%
Protein 12.12g 16.18g 8%
Potassium 447mg 687mg 7%
Vitamin B3 1.108mg 2.284mg 7%
Zinc 4.43mg 5.05mg 6%
Calories 609kcal 517kcal 5%
Calcium 61mg 78mg 2%
Copper 1.758mg 1.747mg 1%
Carbs 30.3g 34.29g 1%
Net carbs 27.3g 34.29g N/A
Iron 4.91mg 4.9mg 0%
Sugar 9.09g N/A
Vitamin A 0µg 3µg 0%
Tryptophan 0.162mg 0.183mg 0%
Threonine 0.388mg 0.586mg 0%
Isoleucine 0.445mg 0.717mg 0%
Leucine 0.831mg 1.154mg 0%
Lysine 0.523mg 0.534mg 0%
Methionine 0.204mg 0.284mg 0%
Phenylalanine 0.537mg 0.806mg 0%
Valine 0.617mg 1.025mg 0%
Histidine 0.257mg 0.452mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew butter Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
30%
Cashew butter
82%
Safflower
Minerals Daily Need Coverage Score
135%
Cashew butter
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 9.09g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 292mg)
Which food is lower in Saturated fat?
Safflower
Safflower is lower in Saturated fat (difference - 6.924g)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is cheaper?
Cashew butter
Cashew butter is cheaper (difference - $0.8)
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 ()
Which food is richer in minerals?
?
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.

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. Cashew butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168597/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.