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  6. Peanut butter vs. Safflower

Peanut butter vs. Safflower — In-Depth Nutrition Comparison

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How are Peanut butter and Safflower different?

  • Peanut butter is higher in Vitamin B3, however, Safflower is richer in Copper, Vitamin B1, Vitamin B5, Vitamin B6, Phosphorus, Magnesium, Iron, and Zinc.
  • Daily need coverage for Copper from Safflower is 147% higher.
  • Peanut butter contains 6 times more Vitamin B3 than Safflower. While Peanut butter contains 13.112mg of Vitamin B3, Safflower contains only 2.284mg.
  • Safflower has less Saturated Fat.

Peanut butter, smooth style, without salt and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Peanut butter 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.
Peanut butter
Peanut butter
1
:
9
Safflower
Safflower
Contains more Calcium +59.2%
Contains more Iron +181.6%
Contains more Magnesium +110.1%
Contains more Phosphorus +92.2%
Contains more Potassium +23.1%
Contains less Sodium -82.4%
Contains more Zinc +101.2%
Contains more Copper +314%
Contains more Manganese +21%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +59.2%
Contains more Iron +181.6%
Contains more Magnesium +110.1%
Contains more Phosphorus +92.2%
Contains more Potassium +23.1%
Contains less Sodium -82.4%
Contains more Zinc +101.2%
Contains more Copper +314%
Contains more Manganese +21%

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.
Peanut butter
Peanut butter
3
:
6
Safflower
Safflower
Contains more Vitamin B3 +474.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +675.3%
Contains more Vitamin B2 +116.1%
Contains more Vitamin B5 +254.4%
Contains more Vitamin B6 +165.3%
Contains more Folate +83.9%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Safflower
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 +474.1%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +675.3%
Contains more Vitamin B2 +116.1%
Contains more Vitamin B5 +254.4%
Contains more Vitamin B6 +165.3%
Contains more Folate +83.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut butter
Peanut butter
2
:
3
Safflower
Safflower
Contains more Protein +37.3%
Contains more Fats +33.6%
Contains more Carbs +53.7%
Contains more Water +356.9%
Contains more Other +88.9%
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Safflower
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 Protein +37.3%
Contains more Fats +33.6%
Contains more Carbs +53.7%
Contains more Water +356.9%
Contains more Other +88.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut butter
Peanut butter
1
:
2
Safflower
Safflower
Contains more Monounsaturated Fat +435.1%
Contains less Saturated Fat -64.3%
Contains more Polyunsaturated fat +125.2%
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +435.1%
Contains less Saturated Fat -64.3%
Contains more Polyunsaturated fat +125.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter 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

All nutrients comparison - raw data values

Nutrient Peanut butter Safflower Opinion
Net carbs 17.31g 34.29g Safflower
Protein 22.21g 16.18g Peanut butter
Fats 51.36g 38.45g Peanut butter
Carbs 22.31g 34.29g Safflower
Calories 598kcal 517kcal Peanut butter
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 10.49g Safflower
Fiber 5g Peanut butter
Calcium 49mg 78mg Safflower
Iron 1.74mg 4.9mg Safflower
Magnesium 168mg 353mg Safflower
Phosphorus 335mg 644mg Safflower
Potassium 558mg 687mg Safflower
Sodium 17mg 3mg Safflower
Zinc 2.51mg 5.05mg Safflower
Copper 0.422mg 1.747mg Safflower
Manganese 1.665mg 2.014mg Safflower
Selenium 4.1µg Peanut butter
Vitamin A 0IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 9.1mg Peanut butter
Vitamin B1 0.15mg 1.163mg Safflower
Vitamin B2 0.192mg 0.415mg Safflower
Vitamin B3 13.112mg 2.284mg Peanut butter
Vitamin B5 1.137mg 4.03mg Safflower
Vitamin B6 0.441mg 1.17mg Safflower
Folate 87µg 160µg Safflower
Vitamin K 0.3µg Peanut butter
Tryptophan 0.231mg 0.183mg Peanut butter
Threonine 0.525mg 0.586mg Safflower
Isoleucine 0.616mg 0.717mg Safflower
Leucine 1.546mg 1.154mg Peanut butter
Lysine 0.681mg 0.534mg Peanut butter
Methionine 0.265mg 0.284mg Safflower
Phenylalanine 1.202mg 0.806mg Peanut butter
Valine 0.782mg 1.025mg Safflower
Histidine 0.557mg 0.452mg Peanut butter
Trans Fat 0.075g Safflower
Saturated Fat 10.325g 3.682g Safflower
Monounsaturated Fat 25.941g 4.848g Peanut butter
Polyunsaturated fat 12.535g 28.223g Safflower
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter 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
62%
Peanut butter
89%
Safflower
Minerals Daily Need Coverage Score
84%
Peanut butter
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 14mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 6.643g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 14)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $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.

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.