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Safflower vs. Acorns — In-Depth Nutrition Comparison

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How are Safflower and Acorns different?

  • Safflower has more Copper, Vitamin B1, Phosphorus, Magnesium, Vitamin B5, Iron, Vitamin B6, Zinc, Manganese, and Vitamin B2 than Acorns.
  • Daily need coverage for Copper from Safflower is 125% higher.
  • Safflower contains 10 times more Vitamin B1 than Acorns. While Safflower contains 1.163mg of Vitamin B1, Acorns contain only 0.112mg.

Seeds, safflower seed kernels, dried and Nuts, acorns, raw are the varieties used in this article.

Infographic

Safflower vs Acorns 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +90.2%
Contains more Iron +520.3%
Contains more Magnesium +469.4%
Contains more Phosphorus +715.2%
Contains more Potassium +27.5%
Contains more Zinc +890.2%
Contains more Copper +181.3%
Contains more Manganese +50.6%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 30% 45% 34% 48% 0% 14% 207% 175% 0%
Contains more Calcium +90.2%
Contains more Iron +520.3%
Contains more Magnesium +469.4%
Contains more Phosphorus +715.2%
Contains more Potassium +27.5%
Contains more Zinc +890.2%
Contains more Copper +181.3%
Contains more Manganese +50.6%
Contains less Sodium -100%

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.
:
0
Acorns
Contains more Vitamin A +28.2%
Contains more Vitamin B1 +938.4%
Contains more Vitamin B2 +251.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +463.6%
Contains more Vitamin B6 +121.6%
Contains more Folate +83.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 28% 28% 35% 43% 122% 66% 0% 0% 0%
Contains more Vitamin A +28.2%
Contains more Vitamin B1 +938.4%
Contains more Vitamin B2 +251.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B5 +463.6%
Contains more Vitamin B6 +121.6%
Contains more Folate +83.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +163.1%
Contains more Fats +61.1%
Contains more Other +307.5%
Contains more Carbs +18.8%
Contains more Water +396.4%
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
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 g
Contains more Protein +163.1%
Contains more Fats +61.1%
Contains more Other +307.5%
Contains more Carbs +18.8%
Contains more Water +396.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +514.1%
Contains less Saturated Fat -15.8%
Contains more Monounsaturated Fat +211.7%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
14% 66% 20%
Saturated Fat: 3.102 g
Monounsaturated Fat: 15.109 g
Polyunsaturated fat: 4.596 g
Contains more Polyunsaturated fat +514.1%
Contains less Saturated Fat -15.8%
Contains more Monounsaturated Fat +211.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Acorns Opinion
Net carbs 34.29g 40.75g Acorns
Protein 16.18g 6.15g Safflower
Fats 38.45g 23.86g Safflower
Carbs 34.29g 40.75g Acorns
Calories 517kcal 387kcal Safflower
Calcium 78mg 41mg Safflower
Iron 4.9mg 0.79mg Safflower
Magnesium 353mg 62mg Safflower
Phosphorus 644mg 79mg Safflower
Potassium 687mg 539mg Safflower
Sodium 3mg 0mg Acorns
Zinc 5.05mg 0.51mg Safflower
Copper 1.747mg 0.621mg Safflower
Manganese 2.014mg 1.337mg Safflower
Vitamin A 50IU 39IU Safflower
Vitamin A RAE 3µg 2µg Safflower
Vitamin B1 1.163mg 0.112mg Safflower
Vitamin B2 0.415mg 0.118mg Safflower
Vitamin B3 2.284mg 1.827mg Safflower
Vitamin B5 4.03mg 0.715mg Safflower
Vitamin B6 1.17mg 0.528mg Safflower
Folate 160µg 87µg Safflower
Tryptophan 0.183mg 0.074mg Safflower
Threonine 0.586mg 0.236mg Safflower
Isoleucine 0.717mg 0.285mg Safflower
Leucine 1.154mg 0.489mg Safflower
Lysine 0.534mg 0.384mg Safflower
Methionine 0.284mg 0.103mg Safflower
Phenylalanine 0.806mg 0.269mg Safflower
Valine 1.025mg 0.345mg Safflower
Histidine 0.452mg 0.17mg Safflower
Saturated Fat 3.682g 3.102g Acorns
Monounsaturated Fat 4.848g 15.109g Acorns
Polyunsaturated fat 28.223g 4.596g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Acorns
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
82%
Safflower
25%
Acorns
Minerals Daily Need Coverage Score
178%
Safflower
56%
Acorns

Comparison summary

Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Acorns
Acorns contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Acorns
Acorns is lower in Saturated Fat (difference - 0.58g)
Which food is cheaper?
Acorns
Acorns is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.