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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 105% 131% 200% 218% 66% 1% 90% 312%
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

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
:
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%
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% 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%

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 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 g 0.08g Almond butter
Fructose g 0g Almond butter
Sugar g 4.43g Safflower
Fiber g 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
Vitamin A 50IU 1IU Safflower
Vitamin E mg 24.21mg Almond butter
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0mg
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
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Almond butter
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
Cholesterol 0mg 0mg
Trans Fat g g
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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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
71
Almond butter
Mineral Summary Score
190
Safflower
140
Almond butter

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
126%
Almond butter
Carbohydrates
34%
Safflower
19%
Almond butter
Fats
177%
Safflower
256%
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.