Safflower vs. Beechnuts — In-Depth Nutrition Comparison
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How are safflower and beechnuts different?
- Safflower is richer in copper, phosphorus, magnesium, vitamin B1, vitamin B5, zinc, vitamin B6, iron, and manganese, while beechnuts are higher in vitamin C.
- Safflower covers your daily need for copper, 120% more than beechnuts.
Seeds, safflower seed kernels, dried and Nuts, beechnuts, dried types were used in this article.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +7700% |
| Contains more IronIron | +99.2% |
| Contains more CopperCopper | +160.7% |
| Contains more ZincZinc | +1302.8% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains less SodiumSodium | -92.1% |
| Contains more ManganeseManganese | +50.2% |
| Contains more PotassiumPotassium | +48% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +282.6% |
| Contains more Vitamin B2Vitamin B2 | +11.9% |
| Contains more Vitamin B3Vitamin B3 | +160.4% |
| Contains more Vitamin B5Vitamin B5 | +335.7% |
| Contains more Vitamin B6Vitamin B6 | +71.1% |
| Contains more FolateFolate | +41.6% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +161% |
| Contains more OtherOther | +47.6% |
| Contains more FatsFats | +30% |
| Contains more WaterWater | +17.4% |
~equal in
Carbs
~33.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -35.6% |
| Contains more Poly. FatPolyunsaturated fat | +40.5% |
| Contains more Mono. FatMonounsaturated fat | +351.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 1.747mg | 0.67mg | 120% |
| Phosphorus | 644mg | 0mg | 92% |
| Magnesium | 353mg | 0mg | 84% |
| Vitamin B1 | 1.163mg | 0.304mg | 72% |
| Vitamin B5 | 4.03mg | 0.925mg | 62% |
| Polyunsaturated fat | 28.223g | 20.089g | 54% |
| Monounsaturated fat | 4.848g | 21.892g | 43% |
| Zinc | 5.05mg | 0.36mg | 43% |
| Vitamin B6 | 1.17mg | 0.684mg | 37% |
| Iron | 4.9mg | 2.46mg | 31% |
| Manganese | 2.014mg | 1.341mg | 29% |
| Protein | 16.18g | 6.2g | 20% |
| Fats | 38.45g | 50g | 18% |
| Vitamin C | 0mg | 15.5mg | 17% |
| Folate | 160µg | 113µg | 12% |
| Potassium | 687mg | 1017mg | 10% |
| Saturated fat | 3.682g | 5.719g | 9% |
| Vitamin B3 | 2.284mg | 0.877mg | 9% |
| Calcium | 78mg | 1mg | 8% |
| Calories | 517kcal | 576kcal | 3% |
| Vitamin B2 | 0.415mg | 0.371mg | 3% |
| Sodium | 3mg | 38mg | 2% |
| Carbs | 34.29g | 33.5g | 0% |
| Net carbs | 34.29g | 33.5g | N/A |
| Vitamin A | 3µg | 0µg | 0% |
| Tryptophan | 0.183mg | 0.069mg | 0% |
| Threonine | 0.586mg | 0.221mg | 0% |
| Isoleucine | 0.717mg | 0.245mg | 0% |
| Leucine | 1.154mg | 0.367mg | 0% |
| Lysine | 0.534mg | 0.367mg | 0% |
| Methionine | 0.284mg | 0.146mg | 0% |
| Phenylalanine | 0.806mg | 0.262mg | 0% |
| Valine | 1.025mg | 0.346mg | 0% |
| Histidine | 0.452mg | 0.172mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
82%
41%
Minerals Daily Need Coverage Score
178%
60%
Comparison summary
Which food contains less Sodium?
Safflower contains less Sodium (difference - 35mg)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 2.037g)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food is cheaper?
Beechnuts is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()