Cashew vs. Safflower — In-Depth Nutrition Comparison
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How are cashew and safflower different?
- Cashew is richer in copper and iron, while safflower is higher in vitamin B5, vitamin B1, vitamin B6, folate, vitamin B2, manganese, and magnesium.
- Safflower covers your daily need for vitamin B5, 63% more than cashew.
- Cashew contains 2 times more saturated fat than safflower. Cashew contains 7.783g of saturated fat, while safflower contains 3.682g.
Nuts, cashew nuts, raw and Seeds, safflower seed kernels, dried types were used in this article.
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 IronIron | +36.3% |
| Contains more CopperCopper | +25.6% |
| Contains more ZincZinc | +14.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +20.9% |
| Contains more CalciumCalcium | +110.8% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +21.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +174.9% |
| Contains more Vitamin B2Vitamin B2 | +615.5% |
| Contains more Vitamin B3Vitamin B3 | +115.1% |
| Contains more Vitamin B5Vitamin B5 | +366.4% |
| Contains more Vitamin B6Vitamin B6 | +180.6% |
| Contains more FolateFolate | +540% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 7.845g | 28.223g | 136% |
| Vitamin B5 | 0.864mg | 4.03mg | 63% |
| Vitamin B1 | 0.423mg | 1.163mg | 62% |
| Vitamin B6 | 0.417mg | 1.17mg | 58% |
| Copper | 2.195mg | 1.747mg | 50% |
| Monounsaturated fat | 23.797g | 4.848g | 47% |
| Selenium | 19.9µg | 36% | |
| Folate | 25µg | 160µg | 34% |
| Vitamin K | 34.1µg | 28% | |
| Vitamin B2 | 0.058mg | 0.415mg | 27% |
| Iron | 6.68mg | 4.9mg | 22% |
| Saturated fat | 7.783g | 3.682g | 19% |
| Manganese | 1.655mg | 2.014mg | 16% |
| Magnesium | 292mg | 353mg | 15% |
| Fiber | 3.3g | 13% | |
| Starch | 23.49g | 10% | |
| Vitamin B3 | 1.062mg | 2.284mg | 8% |
| Fats | 43.85g | 38.45g | 8% |
| Zinc | 5.78mg | 5.05mg | 7% |
| Phosphorus | 593mg | 644mg | 7% |
| Vitamin E | 0.9mg | 6% | |
| Calcium | 37mg | 78mg | 4% |
| Protein | 18.22g | 16.18g | 4% |
| Calories | 553kcal | 517kcal | 2% |
| Potassium | 660mg | 687mg | 1% |
| Carbs | 30.19g | 34.29g | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 26.89g | 34.29g | N/A |
| Sugar | 5.91g | N/A | |
| Sodium | 12mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.287mg | 0.183mg | 0% |
| Threonine | 0.688mg | 0.586mg | 0% |
| Isoleucine | 0.789mg | 0.717mg | 0% |
| Leucine | 1.472mg | 1.154mg | 0% |
| Lysine | 0.928mg | 0.534mg | 0% |
| Methionine | 0.362mg | 0.284mg | 0% |
| Phenylalanine | 0.951mg | 0.806mg | 0% |
| Valine | 1.094mg | 1.025mg | 0% |
| Histidine | 0.456mg | 0.452mg | 0% |
| Fructose | 0.05g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +12.6% |
| Contains more FatsFats | +14% |
| Contains more CarbsCarbs | +13.6% |
| Contains more OtherOther | +115% |
~equal in
Water
~5.62g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +390.9% |
| Contains less Sat. FatSaturated fat | -52.7% |
| Contains more Poly. FatPolyunsaturated fat | +259.8% |
