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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

Cashew 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +36.3%
Contains more Zinc +14.5%
Contains more Copper +25.6%
Contains more Calcium +110.8%
Contains more Magnesium +20.9%
Contains less Sodium -75%
Equal in Phosphorus - 644
Equal in Potassium - 687
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 251% 209% 255% 59% 2% 158% 732%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains more Iron +36.3%
Contains more Zinc +14.5%
Contains more Copper +25.6%
Contains more Calcium +110.8%
Contains more 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
Cashew
3
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +174.9%
Contains more Vitamin B2 +615.5%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +366.4%
Contains more Vitamin B6 +180.6%
Contains more Folate +540%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 86%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +174.9%
Contains more Vitamin B2 +615.5%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +366.4%
Contains more Vitamin B6 +180.6%
Contains more 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.
Cashew Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cashew Safflower Opinion
Net carbs 26.89g 34.29g Safflower
Protein 18.22g 16.18g Cashew
Fats 43.85g 38.45g Cashew
Carbs 30.19g 34.29g Safflower
Calories 553kcal 517kcal Cashew
Starch 23.49g g Cashew
Fructose 0.05g g Cashew
Sugar 5.91g g Safflower
Fiber 3.3g g Cashew
Calcium 37mg 78mg Safflower
Iron 6.68mg 4.9mg Cashew
Magnesium 292mg 353mg Safflower
Phosphorus 593mg 644mg Safflower
Potassium 660mg 687mg Safflower
Sodium 12mg 3mg Safflower
Zinc 5.78mg 5.05mg Cashew
Copper 2.195mg 1.747mg Cashew
Vitamin A 0IU 50IU Safflower
Vitamin E 0.9mg mg Cashew
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 0mg Cashew
Vitamin B1 0.423mg 1.163mg Safflower
Vitamin B2 0.058mg 0.415mg Safflower
Vitamin B3 1.062mg 2.284mg Safflower
Vitamin B5 0.864mg 4.03mg Safflower
Vitamin B6 0.417mg 1.17mg Safflower
Folate 25µg 160µg Safflower
Vitamin B12 0µg 0µg
Vitamin K 34.1µg µg Cashew
Tryptophan 0.287mg 0.183mg Cashew
Threonine 0.688mg 0.586mg Cashew
Isoleucine 0.789mg 0.717mg Cashew
Leucine 1.472mg 1.154mg Cashew
Lysine 0.928mg 0.534mg Cashew
Methionine 0.362mg 0.284mg Cashew
Phenylalanine 0.951mg 0.806mg Cashew
Valine 1.094mg 1.025mg Cashew
Histidine 0.456mg 0.452mg Cashew
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 7.783g 3.682g Safflower
Monounsaturated Fat 23.797g 4.848g Cashew
Polyunsaturated fat 7.845g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cashew Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
Cashew
89
Safflower
Mineral Summary Score
209
Cashew
190
Safflower

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%
Cashew
97%
Safflower
Carbohydrates
30%
Cashew
34%
Safflower
Fats
202%
Cashew
177%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 4.101g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 25)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.7)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.