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Mixed nuts vs Safflower - In-Depth Nutrition Comparison

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How are Mixed nuts and Safflower different?

  • Mixed nuts are richer in Vitamin B3, while Safflower is higher in Copper, Vitamin B1, Vitamin B6, Vitamin B5, Magnesium, Iron, Phosphorus, and Folate.
  • Safflower covers your daily need of Copper 93% more than Mixed nuts.
  • Mixed nuts contain 3 times more Vitamin B3 than Safflower. Mixed nuts contain 7.709mg of Vitamin B3, while Safflower contains 2.284mg.
  • Safflower is lower in Saturated Fat.

Nuts, mixed nuts, oil roasted, with peanuts, without salt added and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Mixed 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +50%
Contains more Iron +87.7%
Contains more Magnesium +54.1%
Contains more Phosphorus +41.2%
Contains less Sodium -40%
Contains more Zinc +50.3%
Contains more Copper +92.6%
Equal in Potassium - 687
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 98% 164% 196% 56% 1% 92% 303%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains more Calcium +50%
Contains more Iron +87.7%
Contains more Magnesium +54.1%
Contains more Phosphorus +41.2%
Contains less Sodium -40%
Contains more Zinc +50.3%
Contains more Copper +92.6%
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
:
Contains more Vitamin C +∞%
Contains more Vitamin B3 +237.5%
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +515.3%
Contains more Vitamin B2 +111.7%
Contains more Vitamin B5 +253.5%
Contains more Vitamin B6 +232.4%
Contains more Folate +92.8%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 157% 0% 2% 48% 46% 145% 69% 82% 63% 0% 15%
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 B3 +237.5%
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +515.3%
Contains more Vitamin B2 +111.7%
Contains more Vitamin B5 +253.5%
Contains more Vitamin B6 +232.4%
Contains more Folate +92.8%

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.
Mixed nuts 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 minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mixed nuts Safflower Opinion
Net carbs 14.05g 34.29g Safflower
Protein 20.04g 16.18g Mixed nuts
Fats 53.95g 38.45g Mixed nuts
Carbs 21.05g 34.29g Safflower
Calories 607kcal 517kcal Mixed nuts
Starch 4.2g g Mixed nuts
Fructose 0g g Mixed nuts
Sugar 4.15g g Safflower
Fiber 7g g Mixed nuts
Calcium 117mg 78mg Mixed nuts
Iron 2.61mg 4.9mg Safflower
Magnesium 229mg 353mg Safflower
Phosphorus 456mg 644mg Safflower
Potassium 632mg 687mg Safflower
Sodium 5mg 3mg Safflower
Zinc 3.36mg 5.05mg Safflower
Copper 0.907mg 1.747mg Safflower
Vitamin A 3IU 50IU Safflower
Vitamin E 7.82mg mg Mixed nuts
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.5mg 0mg Mixed nuts
Vitamin B1 0.189mg 1.163mg Safflower
Vitamin B2 0.196mg 0.415mg Safflower
Vitamin B3 7.709mg 2.284mg Mixed nuts
Vitamin B5 1.14mg 4.03mg Safflower
Vitamin B6 0.352mg 1.17mg Safflower
Folate 83µg 160µg Safflower
Vitamin B12 0µg 0µg
Vitamin K 5.7µg µg Mixed nuts
Tryptophan 0.22mg 0.183mg Mixed nuts
Threonine 0.703mg 0.586mg Mixed nuts
Isoleucine 0.826mg 0.717mg Mixed nuts
Leucine 1.656mg 1.154mg Mixed nuts
Lysine 0.782mg 0.534mg Mixed nuts
Methionine 0.283mg 0.284mg Safflower
Phenylalanine 1.182mg 0.806mg Mixed nuts
Valine 1.001mg 1.025mg Safflower
Histidine 0.572mg 0.452mg Mixed nuts
Cholesterol 0mg 0mg
Trans Fat 0.055g g Safflower
Saturated Fat 8.711g 3.682g Safflower
Monounsaturated Fat 28.488g 4.848g Mixed nuts
Polyunsaturated fat 14.612g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mixed nuts 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
52
Mixed nuts
89
Safflower
Mineral Summary Score
118
Mixed nuts
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
120%
Mixed nuts
97%
Safflower
Carbohydrates
21%
Mixed nuts
34%
Safflower
Fats
249%
Mixed nuts
177%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 5.029g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 24)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.