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Safflower vs Almond - In-Depth Nutrition Comparison

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Important differences between Safflower and Almond

  • Safflower has more Vitamin B1, Copper, Vitamin B6, Vitamin B5, Folate, Phosphorus, Magnesium, and Zinc, however Almond is 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 Almond. Safflower contains 4.03mg of Vitamin B5, while Almond contains 0.471mg.

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

Infographic

Safflower vs Almond 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +32.1%
Contains more Magnesium +30.7%
Contains more Phosphorus +33.9%
Contains more Zinc +61.9%
Contains more Copper +69.4%
Contains more Calcium +244.9%
Contains less Sodium -66.7%
Equal in Potassium - 733
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 81% 140% 193% 207% 65% 1% 86% 344%
Contains more Iron +32.1%
Contains more Magnesium +30.7%
Contains more Phosphorus +33.9%
Contains more Zinc +61.9%
Contains more Copper +69.4%
Contains more Calcium +244.9%
Contains less Sodium -66.7%
Equal in Potassium - 733

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
:
4
Almond
Contains more Vitamin A +2400%
Contains more Vitamin B1 +467.3%
Contains more Vitamin B5 +755.6%
Contains more Vitamin B6 +754%
Contains more Folate +263.6%
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +58.4%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 513% 0% 0% 52% 263% 68% 29% 32% 33% 0% 0%
Contains more Vitamin A +2400%
Contains more Vitamin B1 +467.3%
Contains more Vitamin B5 +755.6%
Contains more Vitamin B6 +754%
Contains more Folate +263.6%
Contains more Vitamin B2 +174.2%
Contains more Vitamin B3 +58.4%

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.
Safflower Almond
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Almond Opinion
Net carbs 34.29g 9.05g Safflower
Protein 16.18g 21.15g Almond
Fats 38.45g 49.93g Almond
Carbs 34.29g 21.55g Safflower
Calories 517kcal 579kcal Almond
Starch g 0.72g Almond
Fructose g 0.11g Almond
Sugar g 4.35g Safflower
Fiber g 12.5g Almond
Calcium 78mg 269mg Almond
Iron 4.9mg 3.71mg Safflower
Magnesium 353mg 270mg Safflower
Phosphorus 644mg 481mg Safflower
Potassium 687mg 733mg Almond
Sodium 3mg 1mg Almond
Zinc 5.05mg 3.12mg Safflower
Copper 1.747mg 1.031mg Safflower
Vitamin A 50IU 2IU Safflower
Vitamin E mg 25.63mg Almond
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
Vitamin B1 1.163mg 0.205mg Safflower
Vitamin B2 0.415mg 1.138mg Almond
Vitamin B3 2.284mg 3.618mg Almond
Vitamin B5 4.03mg 0.471mg Safflower
Vitamin B6 1.17mg 0.137mg Safflower
Folate 160µg 44µg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Almond
Tryptophan 0.183mg 0.211mg Almond
Threonine 0.586mg 0.601mg Almond
Isoleucine 0.717mg 0.751mg Almond
Leucine 1.154mg 1.473mg Almond
Lysine 0.534mg 0.568mg Almond
Methionine 0.284mg 0.157mg Safflower
Phenylalanine 0.806mg 1.132mg Almond
Valine 1.025mg 0.855mg Safflower
Histidine 0.452mg 0.539mg Almond
Cholesterol 0mg 0mg
Trans Fat g 0.015g Safflower
Saturated Fat 3.682g 3.802g Safflower
Monounsaturated Fat 4.848g 31.551g Almond
Polyunsaturated fat 28.223g 12.329g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Almond
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
89
Safflower
82
Almond
Mineral Summary Score
190
Safflower
139
Almond

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
97%
Safflower
127%
Almond
Carbohydrates
34%
Safflower
22%
Almond
Fats
177%
Safflower
230%
Almond

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.35g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.12g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.6)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Almond
Almond contains less Sodium (difference - 2mg)
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

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