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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.

Infographic

Safflower vs Cashew 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 Calcium +110.8%
Contains more Magnesium +20.9%
Contains less Sodium -75%
Contains more Manganese +21.7%
Contains more Iron +36.3%
Contains more Zinc +14.5%
Contains more Copper +25.6%
Equal in Phosphorus - 593
Equal in Potassium - 660
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 251% 209% 255% 59% 2% 158% 732% 216% 109%
Contains more Calcium +110.8%
Contains more Magnesium +20.9%
Contains less Sodium -75%
Contains more Manganese +21.7%
Contains more Iron +36.3%
Contains more Zinc +14.5%
Contains more Copper +25.6%
Equal in Phosphorus - 593
Equal in Potassium - 660

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.
:
3
Cashew
Contains more Vitamin A +∞%
Contains more Vitamin B1 +174.9%
Contains more Vitamin B2 +615.5%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +366.4%
Contains more Vitamin B6 +180.6%
Contains more Folate +540%
Contains more Vitamin C +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 19% 0% 2% 106% 14% 20% 52% 97% 19% 0% 0% 86%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +174.9%
Contains more Vitamin B2 +615.5%
Contains more Vitamin B3 +115.1%
Contains more Vitamin B5 +366.4%
Contains more Vitamin B6 +180.6%
Contains more Folate +540%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +13.6%
Contains more Other +115%
Contains more Protein +12.6%
Contains more Fats +14%
Equal in Water - 5.2
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
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more Carbs +13.6%
Contains more Other +115%
Contains more Protein +12.6%
Contains more Fats +14%
Equal in Water - 5.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -52.7%
Contains more Polyunsaturated fat +259.8%
Contains more Monounsaturated Fat +390.9%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
20% 60% 20%
Saturated Fat: 7.783 g
Monounsaturated Fat: 23.797 g
Polyunsaturated fat: 7.845 g
Contains less Saturated Fat -52.7%
Contains more Polyunsaturated fat +259.8%
Contains more Monounsaturated 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.
Safflower Cashew
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Safflower Cashew Opinion
Net carbs 34.29g 26.89g Safflower
Protein 16.18g 18.22g Cashew
Fats 38.45g 43.85g Cashew
Carbs 34.29g 30.19g Safflower
Calories 517kcal 553kcal Cashew
Starch 23.49g Cashew
Fructose 0.05g Cashew
Sugar 5.91g Safflower
Fiber 3.3g Cashew
Calcium 78mg 37mg Safflower
Iron 4.9mg 6.68mg Cashew
Magnesium 353mg 292mg Safflower
Phosphorus 644mg 593mg Safflower
Potassium 687mg 660mg Safflower
Sodium 3mg 12mg Safflower
Zinc 5.05mg 5.78mg Cashew
Copper 1.747mg 2.195mg Cashew
Manganese 2.014mg 1.655mg Safflower
Selenium 19.9µg Cashew
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.9mg Cashew
Vitamin C 0mg 0.5mg Cashew
Vitamin B1 1.163mg 0.423mg Safflower
Vitamin B2 0.415mg 0.058mg Safflower
Vitamin B3 2.284mg 1.062mg Safflower
Vitamin B5 4.03mg 0.864mg Safflower
Vitamin B6 1.17mg 0.417mg Safflower
Folate 160µg 25µg Safflower
Vitamin K 34.1µg Cashew
Tryptophan 0.183mg 0.287mg Cashew
Threonine 0.586mg 0.688mg Cashew
Isoleucine 0.717mg 0.789mg Cashew
Leucine 1.154mg 1.472mg Cashew
Lysine 0.534mg 0.928mg Cashew
Methionine 0.284mg 0.362mg Cashew
Phenylalanine 0.806mg 0.951mg Cashew
Valine 1.025mg 1.094mg Cashew
Histidine 0.452mg 0.456mg Cashew
Saturated Fat 3.682g 7.783g Safflower
Monounsaturated Fat 4.848g 23.797g Cashew
Polyunsaturated fat 28.223g 7.845g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Cashew
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Safflower
32%
Cashew
Minerals Daily Need Coverage Score
178%
Safflower
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 5.91g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 4.101g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 25)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.7)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/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.