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Ginkgo nuts vs. Safflower — In-Depth Nutrition Comparison

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How are Ginkgo nuts and Safflower different?

  • Safflower is higher than Ginkgo nuts in Copper, Manganese, Vitamin B1, Magnesium, Vitamin B5, Phosphorus, Vitamin B6, Iron, Zinc, and Folate.
  • Safflower covers your daily need of Copper 164% more than Ginkgo nuts.

Nuts, ginkgo nuts, raw and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Ginkgo nuts 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 19% 0.6% 45% 38% 91% 9.3% 53% 0.91% 15% 0%
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 MagnesiumMagnesium +1207.4%
Contains more CalciumCalcium +3800%
Contains more PotassiumPotassium +34.7%
Contains more IronIron +390%
Contains more CopperCopper +537.6%
Contains more ZincZinc +1385.3%
Contains more PhosphorusPhosphorus +419.4%
Contains less SodiumSodium -57.1%
Contains more ManganeseManganese +1682.3%
~equal in Selenium ~µg

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 50% 33% 0% 0% 55% 21% 113% 9.6% 76% 0% 0% 41% 0%
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% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1016%
Contains more Vitamin B3Vitamin B3 +162.7%
Contains more Vitamin B1Vitamin B1 +428.6%
Contains more Vitamin B2Vitamin B2 +361.1%
Contains more Vitamin B5Vitamin B5 +2418.8%
Contains more Vitamin B6Vitamin B6 +256.7%
Contains more FolateFolate +196.3%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 2% 38% 55%
Protein: 4.32 g
Fats: 1.68 g
Carbs: 37.6 g
Water: 55.2 g
Other: 1.2 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 WaterWater +882.2%
Contains more ProteinProtein +274.5%
Contains more FatsFats +2188.7%
Contains more OtherOther +355%
~equal in Carbs ~34.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 40% 40%
Saturated Fat: Sat. Fat 0.319 g
Monounsaturated Fat: Mono. Fat 0.619 g
Polyunsaturated fat: Poly. Fat 0.618 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 less Sat. FatSaturated Fat -91.3%
Contains more Mono. FatMonounsaturated Fat +683.2%
Contains more Poly. FatPolyunsaturated fat +4466.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginkgo nuts Safflower Opinion
Calories 182kcal 517kcal Safflower
Protein 4.32g 16.18g Safflower
Fats 1.68g 38.45g Safflower
Vitamin C 15mg 0mg Ginkgo nuts
Net carbs 37.6g 34.29g Ginkgo nuts
Carbs 37.6g 34.29g Ginkgo nuts
Magnesium 27mg 353mg Safflower
Calcium 2mg 78mg Safflower
Potassium 510mg 687mg Safflower
Iron 1mg 4.9mg Safflower
Copper 0.274mg 1.747mg Safflower
Zinc 0.34mg 5.05mg Safflower
Phosphorus 124mg 644mg Safflower
Sodium 7mg 3mg Safflower
Vitamin A 558IU 50IU Ginkgo nuts
Vitamin A RAE 28µg 3µg Ginkgo nuts
Manganese 0.113mg 2.014mg Safflower
Vitamin B1 0.22mg 1.163mg Safflower
Vitamin B2 0.09mg 0.415mg Safflower
Vitamin B3 6mg 2.284mg Ginkgo nuts
Vitamin B5 0.16mg 4.03mg Safflower
Vitamin B6 0.328mg 1.17mg Safflower
Folate 54µg 160µg Safflower
Saturated Fat 0.319g 3.682g Ginkgo nuts
Monounsaturated Fat 0.619g 4.848g Safflower
Polyunsaturated fat 0.618g 28.223g Safflower
Tryptophan 0.071mg 0.183mg Safflower
Threonine 0.268mg 0.586mg Safflower
Isoleucine 0.209mg 0.717mg Safflower
Leucine 0.316mg 1.154mg Safflower
Lysine 0.206mg 0.534mg Safflower
Methionine 0.055mg 0.284mg Safflower
Phenylalanine 0.171mg 0.806mg Safflower
Valine 0.283mg 1.025mg Safflower
Histidine 0.102mg 0.452mg Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginkgo nuts 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
31%
Ginkgo nuts
82%
Safflower
Minerals Daily Need Coverage Score
27%
Ginkgo nuts
178%
Safflower

Comparison summary

Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Ginkgo nuts
Ginkgo nuts is lower in Saturated Fat (difference - 3.363g)
Which food is cheaper?
Ginkgo nuts
Ginkgo nuts is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
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. Ginkgo nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170584/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.