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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, 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.

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" 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 116% 34% 60% 176% 575% 67% 124% 0% 805% 13%
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 +46.2%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +206.6%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +116.6%
Contains more ZincZinc +106.1%
Contains more PhosphorusPhosphorus +122.1%
~equal in Potassium ~687mg
~equal in Iron ~4.9mg
~equal in Copper ~1.747mg

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 21% 1.2% 301% 0% 161% 26% 34% 55% 130% 0% 36% 85% 25%
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 Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +150%
Contains more Vitamin B1Vitamin B1 +80.9%
Contains more Vitamin B2Vitamin B2 +267.3%
Contains more Vitamin B3Vitamin B3 +26.9%
Contains more Vitamin B5Vitamin B5 +339%
Contains more Vitamin B6Vitamin B6 +107.8%
Contains more FolateFolate +41.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 61% 17% 5% 2%
Protein: 14.95 g
Fats: 60.75 g
Carbs: 16.7 g
Water: 5.31 g
Other: 2.29 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 +58%
Contains more CarbsCarbs +105.3%
Contains more OtherOther +138.4%
~equal in Protein ~16.18g
~equal in Water ~5.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 14%
Saturated Fat: Sat. Fat 4.464 g
Monounsaturated Fat: Mono. Fat 45.652 g
Polyunsaturated fat: Poly. Fat 7.92 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 +841.7%
Contains less Sat. FatSaturated Fat -17.5%
Contains more Poly. FatPolyunsaturated 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.
Hazelnut Safflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Hazelnut Safflower Opinion
Calories 628kcal 517kcal Hazelnut
Protein 14.95g 16.18g Safflower
Fats 60.75g 38.45g Hazelnut
Vitamin C 6.3mg 0mg Hazelnut
Net carbs 7g 34.29g Safflower
Carbs 16.7g 34.29g Safflower
Magnesium 163mg 353mg Safflower
Calcium 114mg 78mg Hazelnut
Potassium 680mg 687mg Safflower
Iron 4.7mg 4.9mg Safflower
Sugar 4.34g Safflower
Fiber 9.7g Hazelnut
Copper 1.725mg 1.747mg Safflower
Zinc 2.45mg 5.05mg Safflower
Starch 0.48g Hazelnut
Phosphorus 290mg 644mg Safflower
Sodium 0mg 3mg Hazelnut
Vitamin A 20IU 50IU Safflower
Vitamin A RAE 1µg 3µg Safflower
Vitamin E 15.03mg Hazelnut
Manganese 6.175mg 2.014mg Hazelnut
Selenium 2.4µg Hazelnut
Vitamin B1 0.643mg 1.163mg Safflower
Vitamin B2 0.113mg 0.415mg Safflower
Vitamin B3 1.8mg 2.284mg Safflower
Vitamin B5 0.918mg 4.03mg Safflower
Vitamin B6 0.563mg 1.17mg Safflower
Vitamin K 14.2µg Hazelnut
Folate 113µg 160µg Safflower
Choline 45.6mg Hazelnut
Saturated Fat 4.464g 3.682g Safflower
Monounsaturated Fat 45.652g 4.848g Hazelnut
Polyunsaturated fat 7.92g 28.223g Safflower
Tryptophan 0.193mg 0.183mg Hazelnut
Threonine 0.497mg 0.586mg Safflower
Isoleucine 0.545mg 0.717mg Safflower
Leucine 1.063mg 1.154mg Safflower
Lysine 0.42mg 0.534mg Safflower
Methionine 0.221mg 0.284mg Safflower
Phenylalanine 0.663mg 0.806mg Safflower
Valine 0.701mg 1.025mg Safflower
Histidine 0.432mg 0.452mg Safflower
Fructose 0.07g Hazelnut

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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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
67%
Hazelnut
82%
Safflower
Minerals Daily Need Coverage Score
197%
Hazelnut
178%
Safflower

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 contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.