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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.

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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
Peanut
2
:
Contains more Calcium +17.9%
Contains more Magnesium +110.1%
Contains more Copper +52.7%
Contains more Zinc +54.4%
Contains more Phosphorus +71.3%
Contains less Sodium -83.3%
Equal in Iron - 4.9
Equal in Potassium - 687
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 172% 28% 63% 120% 382% 90% 162% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Calcium +17.9%
Contains more Magnesium +110.1%
Contains more Copper +52.7%
Contains more Zinc +54.4%
Contains more Phosphorus +71.3%
Contains less Sodium -83.3%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 167% 0% 160% 32% 227% 107% 81% 0% 0% 180%
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 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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut 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 - 4.72g)
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.

All nutrients comparison - raw data values

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

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.