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

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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 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%

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 Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Brazil nut Safflower Opinion
Net carbs 4.24g 34.29g Safflower
Protein 14.32g 16.18g Safflower
Fats 67.1g 38.45g Brazil nut
Carbs 11.74g 34.29g Safflower
Calories 659kcal 517kcal Brazil nut
Starch 0.25g g Brazil nut
Fructose 0g g Brazil nut
Sugar 2.33g g Safflower
Fiber 7.5g g Brazil nut
Calcium 160mg 78mg Brazil nut
Iron 2.43mg 4.9mg Safflower
Magnesium 376mg 353mg Brazil nut
Phosphorus 725mg 644mg Brazil nut
Potassium 659mg 687mg Safflower
Sodium 3mg 3mg
Zinc 4.06mg 5.05mg Safflower
Copper 1.743mg 1.747mg Safflower
Vitamin A 0IU 50IU Safflower
Vitamin E 5.65mg mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0.7mg 0mg 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
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Brazil nut
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
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 16.134g 3.682g Safflower
Monounsaturated Fat 23.879g 4.848g Brazil nut
Polyunsaturated fat 24.399g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brazil nut 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
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

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 Sodium?
?
The foods are relatively equal in Sodium (3 mg)
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.

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.