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 of 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.
| 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% |
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 | +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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +13.6% |
| Contains more OtherOther | +115% |
| Contains more ProteinProtein | +12.6% |
| Contains more FatsFats | +14% |
~equal in
Water
~5.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -52.7% |
| Contains more Poly. FatPolyunsaturated fat | +259.8% |
| Contains more Mono. FatMonounsaturated Fat | +390.9% |
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 Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 517kcal | 553kcal |
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| Protein | 16.18g | 18.22g |
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| Fats | 38.45g | 43.85g |
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| Vitamin C | 0mg | 0.5mg |
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| Net carbs | 34.29g | 26.89g |
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| Carbs | 34.29g | 30.19g |
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| Magnesium | 353mg | 292mg |
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| Calcium | 78mg | 37mg |
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| Potassium | 687mg | 660mg |
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| Iron | 4.9mg | 6.68mg |
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| Sugar | 5.91g |
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| Fiber | 3.3g |
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| Copper | 1.747mg | 2.195mg |
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| Zinc | 5.05mg | 5.78mg |
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| Starch | 23.49g |
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| Phosphorus | 644mg | 593mg |
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| Sodium | 3mg | 12mg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A | 3µg | 0µg |
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| Vitamin E | 0.9mg |
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| Manganese | 2.014mg | 1.655mg |
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| Selenium | 19.9µg |
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| Vitamin B1 | 1.163mg | 0.423mg |
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| Vitamin B2 | 0.415mg | 0.058mg |
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| Vitamin B3 | 2.284mg | 1.062mg |
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| Vitamin B5 | 4.03mg | 0.864mg |
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| Vitamin B6 | 1.17mg | 0.417mg |
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| Vitamin K | 34.1µg |
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| Folate | 160µg | 25µg |
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| Saturated Fat | 3.682g | 7.783g |
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| Monounsaturated Fat | 4.848g | 23.797g |
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| Polyunsaturated fat | 28.223g | 7.845g |
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| Tryptophan | 0.183mg | 0.287mg |
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| Threonine | 0.586mg | 0.688mg |
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| Isoleucine | 0.717mg | 0.789mg |
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| Leucine | 1.154mg | 1.472mg |
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| Lysine | 0.534mg | 0.928mg |
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| Methionine | 0.284mg | 0.362mg |
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| Phenylalanine | 0.806mg | 0.951mg |
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| Valine | 1.025mg | 1.094mg |
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| Histidine | 0.452mg | 0.456mg |
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| Fructose | 0.05g |
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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 |
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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%
32%
Minerals Daily Need Coverage Score
178%
200%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 4.101g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 25)
Which food is cheaper?
Safflower is cheaper (difference - $1.7)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.