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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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Cashew
Contains more Calcium +110.8%
Contains more Magnesium +20.9%
Contains less Sodium -75%
Contains more Iron +36.3%
Contains more Copper +25.6%
Contains more Zinc +14.5%
Equal in Potassium - 660
Equal in Phosphorus - 593
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 251% 12% 59% 209% 732% 158% 255% 2%
Contains more Calcium +110.8%
Contains more Magnesium +20.9%
Contains less Sodium -75%
Contains more Iron +36.3%
Contains more Copper +25.6%
Contains more Zinc +14.5%
Equal in Potassium - 660
Equal in Phosphorus - 593

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 2% 0% 19% 0% 106% 14% 20% 52% 97% 0% 86% 19%
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 and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
89
Safflower
34
Cashew
Mineral Summary Score
190
Safflower
209
Cashew

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
97%
Safflower
109%
Cashew
Carbohydrates
34%
Safflower
30%
Cashew
Fats
177%
Safflower
202%
Cashew

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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.

All nutrients comparison - raw data values

Nutrient Safflower Cashew Opinion
Calories 517 553 Cashew
Protein 16.18 18.22 Cashew
Fats 38.45 43.85 Cashew
Vitamin C 0 0.5 Cashew
Carbs 34.29 30.19 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 6.68 Cashew
Calcium 78 37 Safflower
Potassium 687 660 Safflower
Magnesium 353 292 Safflower
Sugar 5.91 Safflower
Fiber 3.3 Cashew
Copper 1.747 2.195 Cashew
Zinc 5.05 5.78 Cashew
Starch 23.49 Cashew
Phosphorus 644 593 Safflower
Sodium 3 12 Safflower
Vitamin A 50 0 Safflower
Vitamin E 0.9 Cashew
Vitamin D 0 0
Vitamin B1 1.163 0.423 Safflower
Vitamin B2 0.415 0.058 Safflower
Vitamin B3 2.284 1.062 Safflower
Vitamin B5 4.03 0.864 Safflower
Vitamin B6 1.17 0.417 Safflower
Vitamin B12 0 0
Vitamin K 34.1 Cashew
Folate 160 25 Safflower
Trans Fat
Saturated Fat 3.682 7.783 Safflower
Monounsaturated Fat 4.848 23.797 Cashew
Polyunsaturated fat 28.223 7.845 Safflower
Tryptophan 0.183 0.287 Cashew
Threonine 0.586 0.688 Cashew
Isoleucine 0.717 0.789 Cashew
Leucine 1.154 1.472 Cashew
Lysine 0.534 0.928 Cashew
Methionine 0.284 0.362 Cashew
Phenylalanine 0.806 0.951 Cashew
Valine 1.025 1.094 Cashew
Histidine 0.452 0.456 Cashew
Fructose 0.05 Cashew

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.