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Hazelnut vs Safflower - In-Depth Nutrition Comparison

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Differences between Hazelnut and Safflower

  • Hazelnut is higher in Manganese, however Safflower is richer in Vitamin B5, Phosphorus, Vitamin B6, Magnesium, Vitamin B1, Zinc, Vitamin B2, Folate, and Vitamin C.
  • 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.

Infographic

Hazelnut 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 +46.2%
Contains less Sodium -100%
Contains more Magnesium +116.6%
Contains more Zinc +106.1%
Contains more Phosphorus +122.1%
Equal in Iron - 4.9
Equal in Potassium - 687
Equal in Copper - 1.747
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 177% 35% 60% 117% 575% 67% 125% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Calcium +46.2%
Contains less Sodium -100%
Contains more Magnesium +116.6%
Contains more Zinc +106.1%
Contains more Phosphorus +122.1%
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" 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 +150%
Contains more Vitamin B1 +80.9%
Contains more Vitamin B2 +267.3%
Contains more Vitamin B3 +26.9%
Contains more Vitamin B5 +339%
Contains more Vitamin B6 +107.8%
Contains more Folate +41.6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 21% 2% 301% 0% 161% 27% 34% 56% 130% 0% 36% 85%
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 +150%
Contains more Vitamin B1 +80.9%
Contains more Vitamin B2 +267.3%
Contains more Vitamin B3 +26.9%
Contains more Vitamin B5 +339%
Contains more Vitamin B6 +107.8%
Contains more Folate +41.6%

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
71
Hazelnut
89
Safflower
Mineral Summary Score
144
Hazelnut
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
90%
Hazelnut
97%
Safflower
Carbohydrates
17%
Hazelnut
34%
Safflower
Fats
280%
Hazelnut
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.
Hazelnut Safflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hazelnut 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 - 4.34g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.782g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 15)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.4)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

All nutrients comparison - raw data values

Nutrient Hazelnut Safflower Opinion
Calories 628 517 Hazelnut
Protein 14.95 16.18 Safflower
Fats 60.75 38.45 Hazelnut
Vitamin C 6.3 0 Hazelnut
Carbs 16.7 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.7 4.9 Safflower
Calcium 114 78 Hazelnut
Potassium 680 687 Safflower
Magnesium 163 353 Safflower
Sugar 4.34 Safflower
Fiber 9.7 Hazelnut
Copper 1.725 1.747 Safflower
Zinc 2.45 5.05 Safflower
Starch 0.48 Hazelnut
Phosphorus 290 644 Safflower
Sodium 0 3 Hazelnut
Vitamin A 20 50 Safflower
Vitamin E 15.03 Hazelnut
Vitamin D 0 0
Vitamin B1 0.643 1.163 Safflower
Vitamin B2 0.113 0.415 Safflower
Vitamin B3 1.8 2.284 Safflower
Vitamin B5 0.918 4.03 Safflower
Vitamin B6 0.563 1.17 Safflower
Vitamin B12 0 0
Vitamin K 14.2 Hazelnut
Folate 113 160 Safflower
Trans Fat
Saturated Fat 4.464 3.682 Safflower
Monounsaturated Fat 45.652 4.848 Hazelnut
Polyunsaturated fat 7.92 28.223 Safflower
Tryptophan 0.193 0.183 Hazelnut
Threonine 0.497 0.586 Safflower
Isoleucine 0.545 0.717 Safflower
Leucine 1.063 1.154 Safflower
Lysine 0.42 0.534 Safflower
Methionine 0.221 0.284 Safflower
Phenylalanine 0.663 0.806 Safflower
Valine 0.701 1.025 Safflower
Histidine 0.432 0.452 Safflower
Fructose 0.07 Hazelnut

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.