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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" 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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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 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%
~equal in Magnesium ~353mg
~equal in Potassium ~687mg
~equal in Copper ~1.747mg
~equal in Sodium ~3mg

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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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 E Vitamin 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 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 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
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 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 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.
Brazil nut Safflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Safflower Opinion
Calories 659kcal 517kcal Brazil nut
Protein 14.32g 16.18g Safflower
Fats 67.1g 38.45g Brazil nut
Vitamin C 0.7mg 0mg Brazil nut
Net carbs 4.24g 34.29g Safflower
Carbs 11.74g 34.29g Safflower
Magnesium 376mg 353mg Brazil nut
Calcium 160mg 78mg Brazil nut
Potassium 659mg 687mg Safflower
Iron 2.43mg 4.9mg Safflower
Sugar 2.33g Safflower
Fiber 7.5g Brazil nut
Copper 1.743mg 1.747mg Safflower
Zinc 4.06mg 5.05mg Safflower
Starch 0.25g Brazil nut
Phosphorus 725mg 644mg Brazil nut
Sodium 3mg 3mg
Vitamin A 0IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 5.65mg Brazil nut
Manganese 1.223mg 2.014mg Safflower
Selenium 1917µg Brazil nut
Vitamin B1 0.617mg 1.163mg Safflower
Vitamin B2 0.035mg 0.415mg Safflower
Vitamin B3 0.295mg 2.284mg Safflower
Vitamin B5 0.184mg 4.03mg Safflower
Vitamin B6 0.101mg 1.17mg Safflower
Folate 22µg 160µg Safflower
Choline 28.8mg Brazil nut
Saturated Fat 16.134g 3.682g Safflower
Monounsaturated Fat 23.879g 4.848g Brazil nut
Polyunsaturated fat 24.399g 28.223g Safflower
Tryptophan 0.135mg 0.183mg Safflower
Threonine 0.365mg 0.586mg Safflower
Isoleucine 0.518mg 0.717mg Safflower
Leucine 1.19mg 1.154mg Brazil nut
Lysine 0.49mg 0.534mg Safflower
Methionine 1.124mg 0.284mg Brazil nut
Phenylalanine 0.639mg 0.806mg Safflower
Valine 0.76mg 1.025mg Safflower
Histidine 0.409mg 0.452mg Safflower
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

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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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%
Brazil nut
82%
Safflower
Minerals Daily Need Coverage Score
1208%
Brazil nut
178%
Safflower

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 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.

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. 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.