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" 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 |
| Calories | 553kcal | 517kcal |
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| Protein | 18.22g | 16.18g |
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| Fats | 43.85g | 38.45g |
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| Vitamin C | 0.5mg | 0mg |
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| Net carbs | 26.89g | 34.29g |
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| Carbs | 30.19g | 34.29g |
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| Magnesium | 292mg | 353mg |
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| Calcium | 37mg | 78mg |
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| Potassium | 660mg | 687mg |
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| Iron | 6.68mg | 4.9mg |
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| Sugar | 5.91g |
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| Fiber | 3.3g |
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| Copper | 2.195mg | 1.747mg |
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| Zinc | 5.78mg | 5.05mg |
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| Starch | 23.49g |
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| Phosphorus | 593mg | 644mg |
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| Sodium | 12mg | 3mg |
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| Vitamin A | 0IU | 50IU |
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| Vitamin A | 0µg | 3µg |
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| Vitamin E | 0.9mg |
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| Manganese | 1.655mg | 2.014mg |
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| Selenium | 19.9µg |
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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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| Vitamin K | 34.1µg |
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| Folate | 25µg | 160µg |
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| 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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| 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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| Fructose | 0.05g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
82%
Minerals Daily Need Coverage Score
200%
178%
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.