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Macadamia vs. Safflower — In-Depth Nutrition Comparison

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Important differences between Macadamia and Safflower

  • Macadamia has more Manganese, however, Safflower is richer in Copper, Vitamin B6, Vitamin B5, Phosphorus, Magnesium, Folate, Zinc, and Vitamin B2.
  • Safflower's daily need coverage for Copper is 110% more.
  • Macadamia contains 3 times more Saturated Fat than Safflower. Macadamia contains 12.061g of Saturated Fat, while Safflower contains 3.682g.

The food varieties used in the comparison are Nuts, macadamia nuts, raw and Seeds, safflower seed kernels, dried.

Infographic

Macadamia 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.
Contains more Manganese +105.1%
Contains more Iron +32.8%
Contains more Magnesium +171.5%
Contains more Phosphorus +242.6%
Contains more Potassium +86.7%
Contains less Sodium -40%
Contains more Zinc +288.5%
Contains more Copper +131.1%
Equal in Calcium - 78
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Manganese +105.1%
Contains more Iron +32.8%
Contains more Magnesium +171.5%
Contains more Phosphorus +242.6%
Contains more Potassium +86.7%
Contains less Sodium -40%
Contains more Zinc +288.5%
Contains more Copper +131.1%
Equal in Calcium - 78

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.
:
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +156.2%
Contains more Vitamin B5 +431.7%
Contains more Vitamin B6 +325.5%
Contains more Folate +1354.5%
Equal in Vitamin B1 - 1.163
Equal in Vitamin B3 - 2.284
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 11% 0% 4% 299% 38% 47% 46% 64% 9% 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 B2 +156.2%
Contains more Vitamin B5 +431.7%
Contains more Vitamin B6 +325.5%
Contains more Folate +1354.5%
Equal in Vitamin B1 - 1.163
Equal in Vitamin B3 - 2.284

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +97.1%
Contains more Protein +104.6%
Contains more Carbs +148.1%
Contains more Water +313.2%
Contains more Other +378.9%
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 Fats +97.1%
Contains more Protein +104.6%
Contains more Carbs +148.1%
Contains more Water +313.2%
Contains more Other +378.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +1114.5%
Contains less Saturated Fat -69.5%
Contains more Polyunsaturated fat +1779%
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +1114.5%
Contains less Saturated Fat -69.5%
Contains more Polyunsaturated fat +1779%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Macadamia Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Macadamia Safflower Opinion
Net carbs 5.22g 34.29g Safflower
Protein 7.91g 16.18g Safflower
Fats 75.77g 38.45g Macadamia
Carbs 13.82g 34.29g Safflower
Calories 718kcal 517kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Safflower
Fiber 8.6g Macadamia
Calcium 85mg 78mg Macadamia
Iron 3.69mg 4.9mg Safflower
Magnesium 130mg 353mg Safflower
Phosphorus 188mg 644mg Safflower
Potassium 368mg 687mg Safflower
Sodium 5mg 3mg Safflower
Zinc 1.3mg 5.05mg Safflower
Copper 0.756mg 1.747mg Safflower
Manganese 4.131mg 2.014mg Macadamia
Selenium 3.6µg Macadamia
Vitamin A 0IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 0.54mg Macadamia
Vitamin C 1.2mg 0mg Macadamia
Vitamin B1 1.195mg 1.163mg Macadamia
Vitamin B2 0.162mg 0.415mg Safflower
Vitamin B3 2.473mg 2.284mg Macadamia
Vitamin B5 0.758mg 4.03mg Safflower
Vitamin B6 0.275mg 1.17mg Safflower
Folate 11µg 160µg Safflower
Tryptophan 0.067mg 0.183mg Safflower
Threonine 0.37mg 0.586mg Safflower
Isoleucine 0.314mg 0.717mg Safflower
Leucine 0.602mg 1.154mg Safflower
Lysine 0.018mg 0.534mg Safflower
Methionine 0.023mg 0.284mg Safflower
Phenylalanine 0.665mg 0.806mg Safflower
Valine 0.363mg 1.025mg Safflower
Histidine 0.195mg 0.452mg Safflower
Saturated Fat 12.061g 3.682g Safflower
Monounsaturated Fat 58.877g 4.848g Macadamia
Polyunsaturated fat 1.502g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
43%
Macadamia
89%
Safflower
Minerals Daily Need Coverage Score
122%
Macadamia
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 8.379g)
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 - $2.2)
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.
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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.