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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.
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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Contains more MagnesiumMagnesium +26.5%
Contains more IronIron +40.4%
Contains more CopperCopper +87%
Contains more ZincZinc +53.5%
Contains more PhosphorusPhosphorus +26.8%
Contains less SodiumSodium -57.1%
Contains more CalciumCalcium +344.9%
~equal in Potassium ~748mg
~equal in Manganese ~2.131mg

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +2736.6%
Contains more Vitamin B5Vitamin B5 +1167.3%
Contains more Vitamin B6Vitamin B6 +1035.9%
Contains more FolateFolate +201.9%
Contains more Vitamin B2Vitamin B2 +126.3%
Contains more Vitamin B3Vitamin B3 +38.1%
~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 Almond butter DV% diff.
Vitamin E 24.21mg 161%
Polyunsaturated fat 28.223g 13.613g 97%
Vitamin B1 1.163mg 0.041mg 94%
Copper 1.747mg 0.934mg 90%
Vitamin B6 1.17mg 0.103mg 82%
Vitamin B5 4.03mg 0.318mg 74%
Monounsaturated fat 4.848g 32.445g 69%
Fiber 10.3g 41%
Vitamin B2 0.415mg 0.939mg 40%
Calcium 78mg 347mg 27%
Folate 160µg 53µg 27%
Fats 38.45g 55.5g 26%
Phosphorus 644mg 508mg 19%
Iron 4.9mg 3.49mg 18%
Magnesium 353mg 279mg 18%
Zinc 5.05mg 3.29mg 16%
Protein 16.18g 20.96g 10%
Choline 52.1mg 9%
Vitamin B3 2.284mg 3.155mg 5%
Carbs 34.29g 18.82g 5%
Manganese 2.014mg 2.131mg 5%
Calories 517kcal 614kcal 5%
Selenium 2.4µg 4%
Saturated fat 3.682g 4.152g 2%
Potassium 687mg 748mg 2%
Net carbs 34.29g 8.52g N/A
Sugar 4.43g N/A
Starch 0.08g 0%
Sodium 3mg 7mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.159mg 0%
Threonine 0.586mg 0.555mg 0%
Isoleucine 0.717mg 0.813mg 0%
Leucine 1.154mg 1.483mg 0%
Lysine 0.534mg 0.612mg 0%
Methionine 0.284mg 0.122mg 0%
Phenylalanine 0.806mg 1.149mg 0%
Valine 1.025mg 0.937mg 0%
Histidine 0.452mg 0.55mg 0%

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% 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 CarbsCarbs +82.2%
Contains more WaterWater +242.7%
Contains more OtherOther +77.3%
Contains more ProteinProtein +29.5%
Contains more FatsFats +44.3%

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% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 g
Contains less Sat. FatSaturated fat -11.3%
Contains more Poly. FatPolyunsaturated fat +107.3%
Contains more Mono. FatMonounsaturated fat +569.2%

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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. 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.