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  6. Brazil nut vs. Safflower

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 for 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
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.
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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Brazil nut Safflower DV% diff.
Selenium 1917µg 3485%
Vitamin B6 0.101mg 1.17mg 82%
Vitamin B5 0.184mg 4.03mg 77%
Saturated fat 16.134g 3.682g 57%
Monounsaturated fat 23.879g 4.848g 48%
Vitamin B1 0.617mg 1.163mg 46%
Fats 67.1g 38.45g 44%
Vitamin E 5.65mg 38%
Folate 22µg 160µg 35%
Manganese 1.223mg 2.014mg 34%
Iron 2.43mg 4.9mg 31%
Fiber 7.5g 30%
Vitamin B2 0.035mg 0.415mg 29%
Polyunsaturated fat 24.399g 28.223g 25%
Vitamin B3 0.295mg 2.284mg 12%
Phosphorus 725mg 644mg 12%
Zinc 4.06mg 5.05mg 9%
Calcium 160mg 78mg 8%
Carbs 11.74g 34.29g 8%
Calories 659kcal 517kcal 7%
Magnesium 376mg 353mg 5%
Choline 28.8mg 5%
Protein 14.32g 16.18g 4%
Potassium 659mg 687mg 1%
Vitamin C 0.7mg 0mg 1%
Net carbs 4.24g 34.29g N/A
Sugar 2.33g N/A
Copper 1.743mg 1.747mg 0%
Starch 0.25g 0%
Sodium 3mg 3mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.135mg 0.183mg 0%
Threonine 0.365mg 0.586mg 0%
Isoleucine 0.518mg 0.717mg 0%
Leucine 1.19mg 1.154mg 0%
Lysine 0.49mg 0.534mg 0%
Methionine 1.124mg 0.284mg 0%
Phenylalanine 0.639mg 0.806mg 0%
Valine 0.76mg 1.025mg 0%
Histidine 0.409mg 0.452mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

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%

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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.