Safflower vs. Cashew — In-Depth Nutrition Comparison

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How are safflower and cashew different?

Safflower is richer in vitamin B5, vitamin B1, vitamin B6, folate, vitamin B2, manganese, and magnesium, while cashew is higher in copper and iron.
Safflower covers your daily need for vitamin B5, 63% more than cashew.
Safflower contains 7 times more vitamin B2 than cashew. Safflower contains 0.415mg of vitamin B2, while cashew contains 0.058mg.
Safflower is lower in saturated fat.

Seeds, safflower seed kernels, dried and Nuts, cashew nuts, raw types were used in this article.

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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.

Safflower

Cashew

Contains more MagnesiumMagnesium	+20.9%
Contains more CalciumCalcium	+110.8%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+21.7%

Contains more IronIron	+36.3%
Contains more CopperCopper	+25.6%
Contains more ZincZinc	+14.5%

~equal in Potassium ~660mg

~equal in Phosphorus ~593mg

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

Cashew

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+174.9%
Contains more Vitamin B2Vitamin B2	+615.5%
Contains more Vitamin B3Vitamin B3	+115.1%
Contains more Vitamin B5Vitamin B5	+366.4%
Contains more Vitamin B6Vitamin B6	+180.6%
Contains more FolateFolate	+540%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	28.223g	7.845g	136%
Vitamin B5	4.03mg	0.864mg	63%
Vitamin B1	1.163mg	0.423mg	62%
Vitamin B6	1.17mg	0.417mg	58%
Copper	1.747mg	2.195mg	50%
Monounsaturated fat	4.848g	23.797g	47%
Selenium		19.9µg	36%
Folate	160µg	25µg	34%
Vitamin K		34.1µg	28%
Vitamin B2	0.415mg	0.058mg	27%
Iron	4.9mg	6.68mg	22%
Saturated fat	3.682g	7.783g	19%
Manganese	2.014mg	1.655mg	16%
Magnesium	353mg	292mg	15%
Fiber		3.3g	13%
Starch		23.49g	10%
Fats	38.45g	43.85g	8%
Vitamin B3	2.284mg	1.062mg	8%
Zinc	5.05mg	5.78mg	7%
Phosphorus	644mg	593mg	7%
Vitamin E		0.9mg	6%
Protein	16.18g	18.22g	4%
Calcium	78mg	37mg	4%
Calories	517kcal	553kcal	2%
Vitamin C	0mg	0.5mg	1%
Carbs	34.29g	30.19g	1%
Potassium	687mg	660mg	1%
Protein per 100 calories	3.1g	3.3g	N/A
Calories per 10 g protein	320kcal	304kcal	N/A
Weight per 100 calories	19g	18g	N/A
Unsaturated / Saturated Fat ratio	9	4.1	N/A
Net carbs	34.29g	26.89g	N/A
Sugar		5.91g	N/A
Sodium	3mg	12mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.183mg	0.287mg	0%
Threonine	0.586mg	0.688mg	0%
Isoleucine	0.717mg	0.789mg	0%
Leucine	1.154mg	1.472mg	0%
Lysine	0.534mg	0.928mg	0%
Methionine	0.284mg	0.362mg	0%
Phenylalanine	0.806mg	0.951mg	0%
Valine	1.025mg	1.094mg	0%
Histidine	0.452mg	0.456mg	0%
Fructose		0.05g	0%