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Peanut vs Safflower - In-Depth Nutrition Comparison

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How are Peanut and Safflower different?

  • Peanut is richer in Vitamin B3, and Folate, while Safflower is higher in Copper, Vitamin B6, Vitamin B5, Magnesium, Vitamin B1, Phosphorus, Vitamin B2, and Zinc.
  • Safflower covers your daily need of Copper 67% more than Peanut.
  • Peanut contains 5 times more Vitamin B3 than Safflower. Peanut contains 12.066mg of Vitamin B3, while Safflower contains 2.284mg.

Peanuts, all types, raw and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Peanut 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 +17.9%
Contains more Magnesium +110.1%
Contains more Phosphorus +71.3%
Contains less Sodium -83.3%
Contains more Zinc +54.4%
Contains more Copper +52.7%
Equal in Iron - 4.9
Equal in Potassium - 687
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 28% 172% 120% 162% 63% 3% 90% 382%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains more Calcium +17.9%
Contains more Magnesium +110.1%
Contains more Phosphorus +71.3%
Contains less Sodium -83.3%
Contains more Zinc +54.4%
Contains more Copper +52.7%
Equal in Iron - 4.9
Equal in Potassium - 687

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
Peanut
4
:
Contains more Vitamin B3 +428.3%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +81.7%
Contains more Vitamin B2 +207.4%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +236.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 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 B3 +428.3%
Contains more Folate +50%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +81.7%
Contains more Vitamin B2 +207.4%
Contains more Vitamin B5 +128.1%
Contains more Vitamin B6 +236.2%

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.
Peanut 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 Peanut Safflower Opinion
Net carbs 7.63g 34.29g Safflower
Protein 25.8g 16.18g Peanut
Fats 49.24g 38.45g Peanut
Carbs 16.13g 34.29g Safflower
Calories 567kcal 517kcal Peanut
Starch g g
Fructose g g
Sugar 4.72g g Safflower
Fiber 8.5g g Peanut
Calcium 92mg 78mg Peanut
Iron 4.58mg 4.9mg Safflower
Magnesium 168mg 353mg Safflower
Phosphorus 376mg 644mg Safflower
Potassium 705mg 687mg Peanut
Sodium 18mg 3mg Safflower
Zinc 3.27mg 5.05mg Safflower
Copper 1.144mg 1.747mg Safflower
Vitamin A 0IU 50IU Safflower
Vitamin E 8.33mg mg Peanut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 0.64mg 1.163mg Safflower
Vitamin B2 0.135mg 0.415mg Safflower
Vitamin B3 12.066mg 2.284mg Peanut
Vitamin B5 1.767mg 4.03mg Safflower
Vitamin B6 0.348mg 1.17mg Safflower
Folate 240µg 160µg Peanut
Vitamin B12 0µg 0µg
Vitamin K 0µg µg Peanut
Tryptophan 0.25mg 0.183mg Peanut
Threonine 0.883mg 0.586mg Peanut
Isoleucine 0.907mg 0.717mg Peanut
Leucine 1.672mg 1.154mg Peanut
Lysine 0.926mg 0.534mg Peanut
Methionine 0.317mg 0.284mg Peanut
Phenylalanine 1.377mg 0.806mg Peanut
Valine 1.082mg 1.025mg Peanut
Histidine 0.652mg 0.452mg Peanut
Cholesterol 0mg 0mg
Trans Fat 0g g Safflower
Saturated Fat 6.279g 3.682g Safflower
Monounsaturated Fat 24.426g 4.848g Peanut
Polyunsaturated fat 15.558g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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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
79
Peanut
89
Safflower
Mineral Summary Score
127
Peanut
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
155%
Peanut
97%
Safflower
Carbohydrates
16%
Peanut
34%
Safflower
Fats
227%
Peanut
177%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.597g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 13)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $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

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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.