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 of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains
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Iron
+36.3%
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Zinc
+14.5%
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Copper
+25.6%
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Calcium
+110.8%
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Magnesium
+20.9%
Contains
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Sodium
-75%
Equal in Phosphorus - 644
Equal in Potassium - 687
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Iron
+36.3%
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Zinc
+14.5%
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Copper
+25.6%
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Calcium
+110.8%
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Magnesium
+20.9%
Contains
less
Sodium
-75%
Equal in Phosphorus - 644
Equal in Potassium - 687
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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Vitamin C
+∞%
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Vitamin A
+∞%
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Vitamin B1
+174.9%
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Vitamin B2
+615.5%
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Vitamin B3
+115.1%
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Vitamin B5
+366.4%
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Vitamin B6
+180.6%
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Folate
+540%
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Vitamin C
+∞%
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Vitamin A
+∞%
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Vitamin B1
+174.9%
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Vitamin B2
+615.5%
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Vitamin B3
+115.1%
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Vitamin B5
+366.4%
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Vitamin B6
+180.6%
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Folate
+540%
Comparison summary table
Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in glycemic index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 26.89g | 34.29g |
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| Protein | 18.22g | 16.18g |
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| Fats | 43.85g | 38.45g |
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| Carbs | 30.19g | 34.29g |
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| Calories | 553kcal | 517kcal |
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| Starch | 23.49g | g |
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| Fructose | 0.05g | g |
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| Sugar | 5.91g | g |
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| Fiber | 3.3g | g |
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| Calcium | 37mg | 78mg |
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| Iron | 6.68mg | 4.9mg |
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| Magnesium | 292mg | 353mg |
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| Phosphorus | 593mg | 644mg |
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| Potassium | 660mg | 687mg |
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| Sodium | 12mg | 3mg |
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| Zinc | 5.78mg | 5.05mg |
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| Copper | 2.195mg | 1.747mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin E | 0.9mg | mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0.5mg | 0mg |
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| Vitamin B1 | 0.423mg | 1.163mg |
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| Vitamin B2 | 0.058mg | 0.415mg |
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| Vitamin B3 | 1.062mg | 2.284mg |
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| Vitamin B5 | 0.864mg | 4.03mg |
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| Vitamin B6 | 0.417mg | 1.17mg |
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| Folate | 25µg | 160µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 34.1µg | µg |
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| Tryptophan | 0.287mg | 0.183mg |
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| Threonine | 0.688mg | 0.586mg |
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| Isoleucine | 0.789mg | 0.717mg |
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| Leucine | 1.472mg | 1.154mg |
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| Lysine | 0.928mg | 0.534mg |
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| Methionine | 0.362mg | 0.284mg |
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| Phenylalanine | 0.951mg | 0.806mg |
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| Valine | 1.094mg | 1.025mg |
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| Histidine | 0.456mg | 0.452mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 7.783g | 3.682g |
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| Monounsaturated Fat | 23.797g | 4.848g |
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| Polyunsaturated fat | 7.845g | 28.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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Vitamin and Mineral Summary Scores
The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
34
89
Mineral Summary Score
209
190
Macronutrients Comparison
Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
109%
97%
Carbohydrates
30%
34%
Fats
202%
177%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 4.101g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 25)
Which food is cheaper?
Safflower is cheaper (difference - $1.7)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.