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  6. Safflower vs. Almonds

Safflower vs. Almonds — In-Depth Nutrition Comparison

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Important differences between safflower and almonds

  • Safflower has more vitamin B1, copper, vitamin B6, vitamin B5, folate, phosphorus, magnesium, and zinc; however, almonds are richer in vitamin B2 and calcium.
  • Safflower's daily need coverage for vitamin B1 is 80% more.
  • Safflower contains 9 times more vitamin B5 than almonds. Safflower contains 4.03mg of vitamin B5, while almonds contain 0.471mg.

The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Nuts, almonds.

Infographic

Safflower vs Almonds 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +30.7%
Contains more IronIron +32.1%
Contains more CopperCopper +69.4%
Contains more ZincZinc +61.9%
Contains more PhosphorusPhosphorus +33.9%
Contains more CalciumCalcium +244.9%
Contains less SodiumSodium -66.7%
~equal in Potassium ~733mg
~equal in Manganese ~2.179mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 513% 51% 263% 68% 28% 32% 0% 0% 33%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +467.3%
Contains more Vitamin B5Vitamin B5 +755.6%
Contains more Vitamin B6Vitamin B6 +754%
Contains more FolateFolate +263.6%
Contains more Vitamin B2Vitamin B2 +174.2%
Contains more Vitamin B3Vitamin B3 +58.4%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Almonds DV% diff.
Vitamin E 25.63mg 171%
Polyunsaturated fat 28.223g 12.329g 106%
Copper 1.747mg 1.031mg 80%
Vitamin B1 1.163mg 0.205mg 80%
Vitamin B6 1.17mg 0.137mg 79%
Vitamin B5 4.03mg 0.471mg 71%
Monounsaturated fat 4.848g 31.551g 67%
Vitamin B2 0.415mg 1.138mg 56%
Fiber 12.5g 50%
Folate 160µg 44µg 29%
Phosphorus 644mg 481mg 23%
Magnesium 353mg 270mg 20%
Calcium 78mg 269mg 19%
Fats 38.45g 49.93g 18%
Zinc 5.05mg 3.12mg 18%
Iron 4.9mg 3.71mg 15%
Protein 16.18g 21.15g 10%
Choline 52.1mg 9%
Vitamin B3 2.284mg 3.618mg 8%
Manganese 2.014mg 2.179mg 7%
Selenium 4.1µg 7%
Carbs 34.29g 21.55g 4%
Calories 517kcal 579kcal 3%
Potassium 687mg 733mg 1%
Saturated fat 3.682g 3.802g 1%
Protein per 100 calories 3.1g 3.7g N/A
Calories per 10 g protein 320kcal 274kcal N/A
Weight per 100 calories 19g 17g N/A
Unsaturated / Saturated Fat ratio 9 12 N/A
Net carbs 34.29g 9.05g N/A
Sugar 4.35g N/A
Starch 0.72g 0%
Sodium 3mg 1mg 0%
Vitamin A 3µg 0µg 0%
Trans fat 0.015g N/A
Tryptophan 0.183mg 0.211mg 0%
Threonine 0.586mg 0.601mg 0%
Isoleucine 0.717mg 0.751mg 0%
Leucine 1.154mg 1.473mg 0%
Lysine 0.534mg 0.568mg 0%
Methionine 0.284mg 0.157mg 0%
Phenylalanine 0.806mg 1.132mg 0%
Valine 1.025mg 0.855mg 0%
Histidine 0.452mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more CarbsCarbs +59.1%
Contains more WaterWater +27.4%
Contains more OtherOther +84.5%
Contains more ProteinProtein +30.7%
Contains more FatsFats +29.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains more Poly. FatPolyunsaturated fat +128.9%
Contains more Mono. FatMonounsaturated fat +550.8%
~equal in Saturated fat ~3.802g

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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. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.