Hazelnut vs. Safflower — In-Depth Nutrition Comparison
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Differences between Hazelnut and Safflower
- Hazelnut is higher in Manganese, and Vitamin C, however, Safflower is richer in Vitamin B5, Phosphorus, Vitamin B6, Magnesium, Vitamin B1, Zinc, Vitamin B2, and Folate.
- Hazelnut's daily need coverage for Manganese is 181% higher.
The food types used in this comparison are Nuts, hazelnuts or filberts and Seeds, safflower seed kernels, dried.
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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.
Contains
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Calcium
+46.2%
Contains
less
Sodium
-100%
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Manganese
+206.6%
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Magnesium
+116.6%
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Phosphorus
+122.1%
Contains
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Zinc
+106.1%
Equal in Iron - 4.9
Equal in Potassium - 687
Equal in Copper - 1.747
Contains
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Calcium
+46.2%
Contains
less
Sodium
-100%
Contains
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Manganese
+206.6%
Contains
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Magnesium
+116.6%
Contains
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Phosphorus
+122.1%
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Zinc
+106.1%
Equal in Iron - 4.9
Equal in Potassium - 687
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin C
+∞%
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Vitamin A
+150%
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Vitamin B1
+80.9%
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Vitamin B2
+267.3%
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Vitamin B3
+26.9%
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Vitamin B5
+339%
Contains
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Vitamin B6
+107.8%
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Folate
+41.6%
Contains
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Vitamin C
+∞%
Contains
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Vitamin A
+150%
Contains
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Vitamin B1
+80.9%
Contains
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Vitamin B2
+267.3%
Contains
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Vitamin B3
+26.9%
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Vitamin B5
+339%
Contains
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Vitamin B6
+107.8%
Contains
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Folate
+41.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+58%
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Carbs
+105.3%
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Other
+138.4%
Equal in Protein - 16.18
Equal in Water - 5.62
Contains
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Fats
+58%
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Carbs
+105.3%
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Other
+138.4%
Equal in Protein - 16.18
Equal in Water - 5.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+841.7%
Contains
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Saturated Fat
-17.5%
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Polyunsaturated fat
+256.4%
Contains
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Monounsaturated Fat
+841.7%
Contains
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Saturated Fat
-17.5%
Contains
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Polyunsaturated fat
+256.4%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 7g | 34.29g |
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| Protein | 14.95g | 16.18g |
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| Fats | 60.75g | 38.45g |
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| Carbs | 16.7g | 34.29g |
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| Calories | 628kcal | 517kcal |
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| Starch | 0.48g |
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| Fructose | 0.07g |
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| Sugar | 4.34g |
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| Fiber | 9.7g |
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| Calcium | 114mg | 78mg |
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| Iron | 4.7mg | 4.9mg |
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| Magnesium | 163mg | 353mg |
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| Phosphorus | 290mg | 644mg |
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| Potassium | 680mg | 687mg |
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| Sodium | 0mg | 3mg |
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| Zinc | 2.45mg | 5.05mg |
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| Copper | 1.725mg | 1.747mg |
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| Manganese | 6.175mg | 2.014mg |
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| Selenium | 2.4µg |
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| Vitamin A | 20IU | 50IU |
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| Vitamin A RAE | 1µg | 3µg |
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| Vitamin E | 15.03mg |
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| Vitamin C | 6.3mg | 0mg |
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| Vitamin B1 | 0.643mg | 1.163mg |
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| Vitamin B2 | 0.113mg | 0.415mg |
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| Vitamin B3 | 1.8mg | 2.284mg |
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| Vitamin B5 | 0.918mg | 4.03mg |
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| Vitamin B6 | 0.563mg | 1.17mg |
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| Folate | 113µg | 160µg |
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| Vitamin K | 14.2µg |
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| Tryptophan | 0.193mg | 0.183mg |
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| Threonine | 0.497mg | 0.586mg |
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| Isoleucine | 0.545mg | 0.717mg |
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| Leucine | 1.063mg | 1.154mg |
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| Lysine | 0.42mg | 0.534mg |
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| Methionine | 0.221mg | 0.284mg |
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| Phenylalanine | 0.663mg | 0.806mg |
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| Valine | 0.701mg | 1.025mg |
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| Histidine | 0.432mg | 0.452mg |
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| Saturated Fat | 4.464g | 3.682g |
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| Monounsaturated Fat | 45.652g | 4.848g |
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| Polyunsaturated fat | 7.92g | 28.223g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
71%
89%
Minerals Daily Need Coverage Score
197%
178%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 0.782g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 15)
Which food is cheaper?
Safflower is cheaper (difference - $2.4)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Hazelnut contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)