Brazil nut vs. Safflower — In-Depth Nutrition Comparison
Compare
How are Brazil nut and Safflower different?
- Brazil nut is higher in Phosphorus, however, Safflower is richer in Vitamin B6, Vitamin B5, Vitamin B1, Folate, Manganese, Iron, Vitamin B2, and Vitamin B3.
- Daily need coverage for Vitamin B6 from Safflower is 82% higher.
- Brazil nut contains 4 times more Saturated Fat than Safflower. While Brazil nut contains 16.134g of Saturated Fat, Safflower contains only 3.682g.
Nuts, brazilnuts, dried, unblanched and Seeds, safflower seed kernels, dried are the varieties 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 | +105.1% |
| Contains more PhosphorusPhosphorus | +12.6% |
| Contains more SeleniumSelenium | +∞% |
| Contains more IronIron | +101.6% |
| Contains more ZincZinc | +24.4% |
| Contains more ManganeseManganese | +64.7% |
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 CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +88.5% |
| Contains more Vitamin B2Vitamin B2 | +1085.7% |
| Contains more Vitamin B3Vitamin B3 | +674.2% |
| Contains more Vitamin B5Vitamin B5 | +2090.2% |
| Contains more Vitamin B6Vitamin B6 | +1058.4% |
| Contains more FolateFolate | +627.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
| Contains more FatsFats | +74.5% |
| Contains more ProteinProtein | +13% |
| Contains more CarbsCarbs | +192.1% |
| Contains more WaterWater | +64.3% |
| Contains more OtherOther | +59.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
16.134 g
Monounsaturated Fat:
Mono. Fat
23.879 g
Polyunsaturated fat:
Poly. Fat
24.399 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 | +392.6% |
| Contains less Sat. FatSaturated Fat | -77.2% |
| Contains more Poly. FatPolyunsaturated fat | +15.7% |
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 Saturated Fat |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 659kcal | 517kcal |
|
| Protein | 14.32g | 16.18g |
|
| Fats | 67.1g | 38.45g |
|
| Vitamin C | 0.7mg | 0mg |
|
| Net carbs | 4.24g | 34.29g |
|
| Carbs | 11.74g | 34.29g |
|
| Magnesium | 376mg | 353mg |
|
| Calcium | 160mg | 78mg |
|
| Potassium | 659mg | 687mg |
|
| Iron | 2.43mg | 4.9mg |
|
| Sugar | 2.33g |
|
|
| Fiber | 7.5g |
|
|
| Copper | 1.743mg | 1.747mg |
|
| Zinc | 4.06mg | 5.05mg |
|
| Starch | 0.25g |
|
|
| Phosphorus | 725mg | 644mg |
|
| Sodium | 3mg | 3mg | |
| Vitamin A | 0IU | 50IU |
|
| Vitamin A | 0µg | 3µg |
|
| Vitamin E | 5.65mg |
|
|
| Manganese | 1.223mg | 2.014mg |
|
| Selenium | 1917µg |
|
|
| Vitamin B1 | 0.617mg | 1.163mg |
|
| Vitamin B2 | 0.035mg | 0.415mg |
|
| Vitamin B3 | 0.295mg | 2.284mg |
|
| Vitamin B5 | 0.184mg | 4.03mg |
|
| Vitamin B6 | 0.101mg | 1.17mg |
|
| Folate | 22µg | 160µg |
|
| Choline | 28.8mg |
|
|
| Saturated Fat | 16.134g | 3.682g |
|
| Monounsaturated Fat | 23.879g | 4.848g |
|
| Polyunsaturated fat | 24.399g | 28.223g |
|
| Tryptophan | 0.135mg | 0.183mg |
|
| Threonine | 0.365mg | 0.586mg |
|
| Isoleucine | 0.518mg | 0.717mg |
|
| Leucine | 1.19mg | 1.154mg |
|
| Lysine | 0.49mg | 0.534mg |
|
| Methionine | 1.124mg | 0.284mg |
|
| Phenylalanine | 0.639mg | 0.806mg |
|
| Valine | 0.76mg | 1.025mg |
|
| Histidine | 0.409mg | 0.452mg |
|
| Omega-3 - ALA | 0.018g |
|
|
| Omega-6 - Gamma-linoleic acid | 0.018g |
|
|
| Omega-6 - Linoleic acid | 23.859g |
|
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
27%
82%
Minerals Daily Need Coverage Score
1208%
178%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 12.452g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 10)
Which food is cheaper?
Safflower is cheaper (difference - $2.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 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.