Mixed nuts vs. Safflower — In-Depth Nutrition Comparison
Compare
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 for 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
Infographic link
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 CalciumCalcium | +50% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +54.1% |
| Contains more IronIron | +87.7% |
| Contains more CopperCopper | +92.6% |
| Contains more ZincZinc | +50.3% |
| Contains more PhosphorusPhosphorus | +41.2% |
| Contains less SodiumSodium | -40% |
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 B3Vitamin B3 | +237.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +515.3% |
| Contains more Vitamin B2Vitamin B2 | +111.7% |
| Contains more Vitamin B5Vitamin B5 | +253.5% |
| Contains more Vitamin B6Vitamin B6 | +232.4% |
| Contains more FolateFolate | +92.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more ProteinProtein | +23.9% |
| Contains more FatsFats | +40.3% |
| Contains more CarbsCarbs | +62.9% |
| Contains more WaterWater | +170.2% |
| Contains more OtherOther | +89.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
| Contains more Mono. FatMonounsaturated fat | +487.6% |
| Contains less Sat. FatSaturated fat | -57.7% |
| Contains more Poly. FatPolyunsaturated fat | +93.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Copper | 0.907mg | 1.747mg | 93% |
| Polyunsaturated fat | 14.612g | 28.223g | 91% |
| Vitamin B1 | 0.189mg | 1.163mg | 81% |
| Vitamin B6 | 0.352mg | 1.17mg | 63% |
| Selenium | 33.9µg | 62% | |
| Monounsaturated fat | 28.488g | 4.848g | 59% |
| Vitamin B5 | 1.14mg | 4.03mg | 58% |
| Vitamin E | 7.82mg | 52% | |
| Vitamin B3 | 7.709mg | 2.284mg | 34% |
| Magnesium | 229mg | 353mg | 30% |
| Iron | 2.61mg | 4.9mg | 29% |
| Fiber | 7g | 28% | |
| Phosphorus | 456mg | 644mg | 27% |
| Fats | 53.95g | 38.45g | 24% |
| Saturated fat | 8.711g | 3.682g | 23% |
| Folate | 83µg | 160µg | 19% |
| Vitamin B2 | 0.196mg | 0.415mg | 17% |
| Zinc | 3.36mg | 5.05mg | 15% |
| Choline | 52mg | 9% | |
| Protein | 20.04g | 16.18g | 8% |
| Vitamin K | 5.7µg | 5% | |
| Calories | 607kcal | 517kcal | 5% |
| Carbs | 21.05g | 34.29g | 4% |
| Calcium | 117mg | 78mg | 4% |
| Starch | 4.2g | 2% | |
| Potassium | 632mg | 687mg | 2% |
| Manganese | 2.04mg | 2.014mg | 1% |
| Vitamin C | 0.5mg | 0mg | 1% |
| Net carbs | 14.05g | 34.29g | N/A |
| Sugar | 4.15g | N/A | |
| Sodium | 5mg | 3mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.22mg | 0.183mg | 0% |
| Threonine | 0.703mg | 0.586mg | 0% |
| Isoleucine | 0.826mg | 0.717mg | 0% |
| Leucine | 1.656mg | 1.154mg | 0% |
| Lysine | 0.782mg | 0.534mg | 0% |
| Methionine | 0.283mg | 0.284mg | 0% |
| Phenylalanine | 1.182mg | 0.806mg | 0% |
| Valine | 1.001mg | 1.025mg | 0% |
| Histidine | 0.572mg | 0.452mg | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
50%
82%
Minerals Daily Need Coverage Score
139%
178%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 5.029g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 24)
Which food is cheaper?
Safflower is cheaper (difference - $2.2)
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.
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.