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  6. Safflower vs. Almond butter

Safflower vs. Almond butter — In-Depth Nutrition Comparison

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What are the main differences between Safflower and Almond butter?

  • Safflower is richer in Vitamin B1, Copper, Vitamin B6, Vitamin B5, Folate, Phosphorus, Iron, and Magnesium, yet Almond butter is richer in Vitamin B2, and Calcium.
  • Safflower's daily need coverage for Vitamin B1 is 94% higher.
  • Safflower has 13 times more Vitamin B5 than Almond butter. Safflower has 4.03mg of Vitamin B5, while Almond butter has 0.318mg.

We used Seeds, safflower seed kernels, dried and Nuts, almond butter, plain, without salt added types in this comparison.

Infographic

Safflower vs Almond butter 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.
Safflower
Safflower
6
:
4
Almond butter
Almond butter
Contains more Iron +40.4%
Contains more Magnesium +26.5%
Contains more Phosphorus +26.8%
Contains less Sodium -57.1%
Contains more Zinc +53.5%
Contains more Copper +87%
Contains more Calcium +344.9%
Equal in Potassium - 748
Equal in Manganese - 2.131
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Almond butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 105% 131% 200% 218% 66% 1% 90% 312% 278% 14%
Contains more Iron +40.4%
Contains more Magnesium +26.5%
Contains more Phosphorus +26.8%
Contains less Sodium -57.1%
Contains more Zinc +53.5%
Contains more Copper +87%
Contains more Calcium +344.9%
Equal in Potassium - 748
Equal in Manganese - 2.131

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.
Safflower
Safflower
5
:
4
Almond butter
Almond butter
Contains more Vitamin A +4900%
Contains more Vitamin B1 +2736.6%
Contains more Vitamin B5 +1167.3%
Contains more Vitamin B6 +1035.9%
Contains more Folate +201.9%
Contains more Vitamin B2 +126.3%
Contains more Vitamin B3 +38.1%
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%
Almond butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 485% 0% 0% 11% 217% 60% 20% 24% 40% 0% 0%
Contains more Vitamin A +4900%
Contains more Vitamin B1 +2736.6%
Contains more Vitamin B5 +1167.3%
Contains more Vitamin B6 +1035.9%
Contains more Folate +201.9%
Contains more Vitamin B2 +126.3%
Contains more Vitamin B3 +38.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
3
:
2
Almond butter
Almond butter
Contains more Carbs +82.2%
Contains more Water +242.7%
Contains more Other +77.3%
Contains more Protein +29.5%
Contains more Fats +44.3%
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
Almond butter
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Contains more Carbs +82.2%
Contains more Water +242.7%
Contains more Other +77.3%
Contains more Protein +29.5%
Contains more Fats +44.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Almond butter
Almond butter
Contains less Saturated Fat -11.3%
Contains more Polyunsaturated fat +107.3%
Contains more Monounsaturated Fat +569.2%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Almond butter
8% 65% 27%
Saturated Fat: 4.152 g
Monounsaturated Fat: 32.445 g
Polyunsaturated fat: 13.613 g
Contains less Saturated Fat -11.3%
Contains more Polyunsaturated fat +107.3%
Contains more Monounsaturated Fat +569.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Almond butter Opinion
Net carbs 34.29g 8.52g Safflower
Protein 16.18g 20.96g Almond butter
Fats 38.45g 55.5g Almond butter
Carbs 34.29g 18.82g Safflower
Calories 517kcal 614kcal Almond butter
Starch 0.08g Almond butter
Sugar 4.43g Safflower
Fiber 10.3g Almond butter
Calcium 78mg 347mg Almond butter
Iron 4.9mg 3.49mg Safflower
Magnesium 353mg 279mg Safflower
Phosphorus 644mg 508mg Safflower
Potassium 687mg 748mg Almond butter
Sodium 3mg 7mg Safflower
Zinc 5.05mg 3.29mg Safflower
Copper 1.747mg 0.934mg Safflower
Manganese 2.014mg 2.131mg Almond butter
Selenium 2.4µg Almond butter
Vitamin A 50IU 1IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 24.21mg Almond butter
Vitamin B1 1.163mg 0.041mg Safflower
Vitamin B2 0.415mg 0.939mg Almond butter
Vitamin B3 2.284mg 3.155mg Almond butter
Vitamin B5 4.03mg 0.318mg Safflower
Vitamin B6 1.17mg 0.103mg Safflower
Folate 160µg 53µg Safflower
Tryptophan 0.183mg 0.159mg Safflower
Threonine 0.586mg 0.555mg Safflower
Isoleucine 0.717mg 0.813mg Almond butter
Leucine 1.154mg 1.483mg Almond butter
Lysine 0.534mg 0.612mg Almond butter
Methionine 0.284mg 0.122mg Safflower
Phenylalanine 0.806mg 1.149mg Almond butter
Valine 1.025mg 0.937mg Safflower
Histidine 0.452mg 0.55mg Almond butter
Saturated Fat 3.682g 4.152g Safflower
Monounsaturated Fat 4.848g 32.445g Almond butter
Polyunsaturated fat 28.223g 13.613g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Almond butter
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
89%
Safflower
71%
Almond butter
Minerals Daily Need Coverage Score
178%
Safflower
141%
Almond butter

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.43g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.47g)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.2)
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 ()
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.

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.