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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
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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 Iron +32.8%
Contains more Potassium +86.7%
Contains more Magnesium +171.5%
Contains more Copper +131.1%
Contains more Zinc +288.5%
Contains more Phosphorus +242.6%
Contains less Sodium -40%
Equal in Calcium - 78
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 139% 26% 33% 93% 252% 36% 81% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Iron +32.8%
Contains more Potassium +86.7%
Contains more Magnesium +171.5%
Contains more Copper +131.1%
Contains more Zinc +288.5%
Contains more Phosphorus +242.6%
Contains less Sodium -40%
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" 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 +∞%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 0% 11% 0% 299% 38% 47% 46% 64% 0% 0% 9%
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 +∞%
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 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
43
Macadamia
89
Safflower
Mineral Summary Score
82
Macadamia
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
47%
Macadamia
97%
Safflower
Carbohydrates
14%
Macadamia
34%
Safflower
Fats
350%
Macadamia
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.
Macadamia Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Macadamia 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 - 4.57g)
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 is richer in minerals?
Safflower
Safflower is relatively richer in minerals
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.

All nutrients comparison - raw data values

Nutrient Macadamia Safflower Opinion
Calories 718 517 Macadamia
Protein 7.91 16.18 Safflower
Fats 75.77 38.45 Macadamia
Vitamin C 1.2 0 Macadamia
Carbs 13.82 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 3.69 4.9 Safflower
Calcium 85 78 Macadamia
Potassium 368 687 Safflower
Magnesium 130 353 Safflower
Sugar 4.57 Safflower
Fiber 8.6 Macadamia
Copper 0.756 1.747 Safflower
Zinc 1.3 5.05 Safflower
Starch 1.05 Macadamia
Phosphorus 188 644 Safflower
Sodium 5 3 Safflower
Vitamin A 0 50 Safflower
Vitamin E 0.54 Macadamia
Vitamin D 0 0
Vitamin B1 1.195 1.163 Macadamia
Vitamin B2 0.162 0.415 Safflower
Vitamin B3 2.473 2.284 Macadamia
Vitamin B5 0.758 4.03 Safflower
Vitamin B6 0.275 1.17 Safflower
Vitamin B12 0 0
Vitamin K
Folate 11 160 Safflower
Trans Fat
Saturated Fat 12.061 3.682 Safflower
Monounsaturated Fat 58.877 4.848 Macadamia
Polyunsaturated fat 1.502 28.223 Safflower
Tryptophan 0.067 0.183 Safflower
Threonine 0.37 0.586 Safflower
Isoleucine 0.314 0.717 Safflower
Leucine 0.602 1.154 Safflower
Lysine 0.018 0.534 Safflower
Methionine 0.023 0.284 Safflower
Phenylalanine 0.665 0.806 Safflower
Valine 0.363 1.025 Safflower
Histidine 0.195 0.452 Safflower
Fructose 0.07 Macadamia

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. 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.