Safflower vs. Ginkgo nuts — In-Depth Nutrition Comparison
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How are safflower and ginkgo nuts different?
- Safflower is higher than ginkgo nuts in copper, manganese, vitamin B1, magnesium, vitamin B5, phosphorus, vitamin B6, iron, zinc, and folate.
- Safflower covers your daily need for copper, 164% more than ginkgo nuts.
- Safflower contains 25 times more vitamin B5 than ginkgo nuts. Safflower contains 4.03mg of vitamin B5, while ginkgo nuts contain 0.16mg.
Seeds, safflower seed kernels, dried and Nuts, ginkgo 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 | +1207.4% |
| Contains more CalciumCalcium | +3800% |
| Contains more PotassiumPotassium | +34.7% |
| Contains more IronIron | +390% |
| Contains more CopperCopper | +537.6% |
| Contains more ZincZinc | +1385.3% |
| Contains more PhosphorusPhosphorus | +419.4% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +1682.3% |
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 B1Vitamin B1 | +428.6% |
| Contains more Vitamin B2Vitamin B2 | +361.1% |
| Contains more Vitamin B5Vitamin B5 | +2418.8% |
| Contains more Vitamin B6Vitamin B6 | +256.7% |
| Contains more FolateFolate | +196.3% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +833.3% |
| Contains more Vitamin B3Vitamin B3 | +162.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
4.32 g
Fats:
1.68 g
Carbs:
37.6 g
Water:
55.2 g
Other:
1.2 g
| Contains more ProteinProtein | +274.5% |
| Contains more FatsFats | +2188.7% |
| Contains more OtherOther | +355% |
| Contains more WaterWater | +882.2% |
~equal in
Carbs
~37.6g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
3.682 g
Monounsaturated fat:
Mono. Fat
4.848 g
Polyunsaturated fat:
Poly. Fat
28.223 g
Saturated fat:
Sat. Fat
0.319 g
Monounsaturated fat:
Mono. Fat
0.619 g
Polyunsaturated fat:
Poly. Fat
0.618 g
| Contains more Mono. FatMonounsaturated fat | +683.2% |
| Contains more Poly. FatPolyunsaturated fat | +4466.8% |
| Contains less Sat. FatSaturated fat | -91.3% |
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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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 28.223g | 0.618g | 184% |
| Copper | 1.747mg | 0.274mg | 164% |
| Manganese | 2.014mg | 0.113mg | 83% |
| Vitamin B1 | 1.163mg | 0.22mg | 79% |
| Magnesium | 353mg | 27mg | 78% |
| Vitamin B5 | 4.03mg | 0.16mg | 77% |
| Phosphorus | 644mg | 124mg | 74% |
| Vitamin B6 | 1.17mg | 0.328mg | 65% |
| Fats | 38.45g | 1.68g | 57% |
| Iron | 4.9mg | 1mg | 49% |
| Zinc | 5.05mg | 0.34mg | 43% |
| Folate | 160µg | 54µg | 27% |
| Vitamin B2 | 0.415mg | 0.09mg | 25% |
| Protein | 16.18g | 4.32g | 24% |
| Vitamin B3 | 2.284mg | 6mg | 23% |
| Calories | 517kcal | 182kcal | 17% |
| Vitamin C | 0mg | 15mg | 17% |
| Saturated fat | 3.682g | 0.319g | 15% |
| Monounsaturated fat | 4.848g | 0.619g | 11% |
| Calcium | 78mg | 2mg | 8% |
| Potassium | 687mg | 510mg | 5% |
| Vitamin A | 3µg | 28µg | 3% |
| Carbs | 34.29g | 37.6g | 1% |
| Net carbs | 34.29g | 37.6g | N/A |
| Sodium | 3mg | 7mg | 0% |
| Tryptophan | 0.183mg | 0.071mg | 0% |
| Threonine | 0.586mg | 0.268mg | 0% |
| Isoleucine | 0.717mg | 0.209mg | 0% |
| Leucine | 1.154mg | 0.316mg | 0% |
| Lysine | 0.534mg | 0.206mg | 0% |
| Methionine | 0.284mg | 0.055mg | 0% |
| Phenylalanine | 0.806mg | 0.171mg | 0% |
| Valine | 1.025mg | 0.283mg | 0% |
| Histidine | 0.452mg | 0.102mg | 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%
29%
Minerals Daily Need Coverage Score
178%
27%
Comparison summary
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food contains less Sodium?
Safflower contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Ginkgo nuts is lower in Saturated fat (difference - 3.363g)
Which food is cheaper?
Ginkgo nuts is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in vitamins?
?
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.