Safflower vs. Mixed nuts — In-Depth Nutrition Comparison
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How are safflower and mixed nuts different?
- Safflower is richer in copper, vitamin B1, vitamin B6, vitamin B5, magnesium, iron, phosphorus, and folate, while mixed nuts are higher in vitamin B3.
- Safflower covers your daily need for copper, 93% more than mixed nuts.
- Safflower contains 6 times more vitamin B1 than mixed nuts. Safflower contains 1.163mg of vitamin B1, while mixed nuts contain 0.189mg.
- Safflower is lower in saturated fat.
Seeds, safflower seed kernels, dried and Nuts, mixed nuts, oil roasted, with peanuts, without salt added 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 | +54.1% |
| Contains more IronIron | +87.7% |
| Contains more CopperCopper | +92.6% |
| Contains more ZincZinc | +50.3% |
| Contains more PhosphorusPhosphorus | +41.2% |
| Contains less SodiumSodium | -40% |
| Contains more CalciumCalcium | +50% |
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 | +515.3% |
| Contains more Vitamin B2Vitamin B2 | +111.7% |
| Contains more Vitamin B5Vitamin B5 | +253.5% |
| Contains more Vitamin B6Vitamin B6 | +232.4% |
| Contains more FolateFolate | +92.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +237.5% |
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:
20.04 g
Fats:
53.95 g
Carbs:
21.05 g
Water:
2.08 g
Other:
2.88 g
| Contains more CarbsCarbs | +62.9% |
| Contains more WaterWater | +170.2% |
| Contains more OtherOther | +89.6% |
| Contains more ProteinProtein | +23.9% |
| Contains more FatsFats | +40.3% |
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
8.711 g
Monounsaturated fat:
Mono. Fat
28.488 g
Polyunsaturated fat:
Poly. Fat
14.612 g
| Contains less Sat. FatSaturated fat | -57.7% |
| Contains more Poly. FatPolyunsaturated fat | +93.1% |
| Contains more Mono. FatMonounsaturated fat | +487.6% |
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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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Copper | 1.747mg | 0.907mg | 93% |
| Polyunsaturated fat | 28.223g | 14.612g | 91% |
| Vitamin B1 | 1.163mg | 0.189mg | 81% |
| Vitamin B6 | 1.17mg | 0.352mg | 63% |
| Selenium | 33.9µg | 62% | |
| Monounsaturated fat | 4.848g | 28.488g | 59% |
| Vitamin B5 | 4.03mg | 1.14mg | 58% |
| Vitamin E | 7.82mg | 52% | |
| Vitamin B3 | 2.284mg | 7.709mg | 34% |
| Magnesium | 353mg | 229mg | 30% |
| Iron | 4.9mg | 2.61mg | 29% |
| Fiber | 7g | 28% | |
| Phosphorus | 644mg | 456mg | 27% |
| Fats | 38.45g | 53.95g | 24% |
| Saturated fat | 3.682g | 8.711g | 23% |
| Folate | 160µg | 83µg | 19% |
| Vitamin B2 | 0.415mg | 0.196mg | 17% |
| Zinc | 5.05mg | 3.36mg | 15% |
| Choline | 52mg | 9% | |
| Protein | 16.18g | 20.04g | 8% |
| Vitamin K | 5.7µg | 5% | |
| Calories | 517kcal | 607kcal | 5% |
| Carbs | 34.29g | 21.05g | 4% |
| Calcium | 78mg | 117mg | 4% |
| Starch | 4.2g | 2% | |
| Potassium | 687mg | 632mg | 2% |
| Manganese | 2.014mg | 2.04mg | 1% |
| Vitamin C | 0mg | 0.5mg | 1% |
| Net carbs | 34.29g | 14.05g | N/A |
| Sugar | 4.15g | N/A | |
| Sodium | 3mg | 5mg | 0% |
| Vitamin A | 3µg | 0µg | 0% |
| Trans fat | 0.055g | N/A | |
| Tryptophan | 0.183mg | 0.22mg | 0% |
| Threonine | 0.586mg | 0.703mg | 0% |
| Isoleucine | 0.717mg | 0.826mg | 0% |
| Leucine | 1.154mg | 1.656mg | 0% |
| Lysine | 0.534mg | 0.782mg | 0% |
| Methionine | 0.284mg | 0.283mg | 0% |
| Phenylalanine | 0.806mg | 1.182mg | 0% |
| Valine | 1.025mg | 1.001mg | 0% |
| Histidine | 0.452mg | 0.572mg | 0% |
| Omega-3 - EPA | 0.005g | N/A | |
| Omega-3 - ALA | 0.082g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.013g | N/A | |
| Omega-6 - Linoleic acid | 14.455g | N/A |
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%
50%
Minerals Daily Need Coverage Score
178%
139%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 5.029g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 24)
Which food is cheaper?
Safflower is cheaper (difference - $2.2)
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.
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.