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Brazil nut vs Safflower - In-Depth Nutrition Comparison

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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

Brazil nut 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 +105.1%
Contains more Phosphorus +12.6%
Contains more Iron +101.6%
Contains more Zinc +24.4%
Equal in Potassium - 687
Equal in Magnesium - 353
Equal in Copper - 1.747
Equal in Sodium - 3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Calcium +105.1%
Contains more Phosphorus +12.6%
Contains more Iron +101.6%
Contains more Zinc +24.4%
Equal in Potassium - 687
Equal in Magnesium - 353
Equal in Copper - 1.747
Equal in Sodium - 3

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 A +∞%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +1085.7%
Contains more Vitamin B3 +674.2%
Contains more Vitamin B5 +2090.2%
Contains more Vitamin B6 +1058.4%
Contains more Folate +627.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +1085.7%
Contains more Vitamin B3 +674.2%
Contains more Vitamin B5 +2090.2%
Contains more Vitamin B6 +1058.4%
Contains more Folate +627.3%

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
28
Brazil nut
89
Safflower
Mineral Summary Score
184
Brazil nut
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
86%
Brazil nut
97%
Safflower
Carbohydrates
12%
Brazil nut
34%
Safflower
Fats
310%
Brazil nut
177%
Safflower

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.
Brazil nut Safflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 12.452g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.6)
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 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.

All nutrients comparison - raw data values

Nutrient Brazil nut Safflower Opinion
Calories 659 517 Brazil nut
Protein 14.32 16.18 Safflower
Fats 67.1 38.45 Brazil nut
Vitamin C 0.7 0 Brazil nut
Carbs 11.74 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 4.9 Safflower
Calcium 160 78 Brazil nut
Potassium 659 687 Safflower
Magnesium 376 353 Brazil nut
Sugar 2.33 Safflower
Fiber 7.5 Brazil nut
Copper 1.743 1.747 Safflower
Zinc 4.06 5.05 Safflower
Starch 0.25 Brazil nut
Phosphorus 725 644 Brazil nut
Sodium 3 3
Vitamin A 0 50 Safflower
Vitamin E 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 0.617 1.163 Safflower
Vitamin B2 0.035 0.415 Safflower
Vitamin B3 0.295 2.284 Safflower
Vitamin B5 0.184 4.03 Safflower
Vitamin B6 0.101 1.17 Safflower
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folate 22 160 Safflower
Trans Fat
Saturated Fat 16.134 3.682 Safflower
Monounsaturated Fat 23.879 4.848 Brazil nut
Polyunsaturated fat 24.399 28.223 Safflower
Tryptophan 0.135 0.183 Safflower
Threonine 0.365 0.586 Safflower
Isoleucine 0.518 0.717 Safflower
Leucine 1.19 1.154 Brazil nut
Lysine 0.49 0.534 Safflower
Methionine 1.124 0.284 Brazil nut
Phenylalanine 0.639 0.806 Safflower
Valine 0.76 1.025 Safflower
Histidine 0.409 0.452 Safflower
Fructose 0 Brazil nut

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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.