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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 of 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.

Infographic

Safflower vs Mixed nuts 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
Contains more Iron +87.7%
Contains more Magnesium +54.1%
Contains more Copper +92.6%
Contains more Zinc +50.3%
Contains more Phosphorus +41.2%
Contains less Sodium -40%
Contains more Calcium +50%
Equal in Potassium - 632
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 98% 36% 56% 164% 303% 92% 196% 1%
Contains more Iron +87.7%
Contains more Magnesium +54.1%
Contains more Copper +92.6%
Contains more Zinc +50.3%
Contains more Phosphorus +41.2%
Contains less Sodium -40%
Contains more Calcium +50%
Equal in Potassium - 632

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
:
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +515.3%
Contains more Vitamin B2 +111.7%
Contains more Vitamin B5 +253.5%
Contains more Vitamin B6 +232.4%
Contains more Folate +92.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +237.5%
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% 1% 157% 0% 48% 46% 145% 69% 82% 0% 15% 63%
Contains more Vitamin A +1566.7%
Contains more Vitamin B1 +515.3%
Contains more Vitamin B2 +111.7%
Contains more Vitamin B5 +253.5%
Contains more Vitamin B6 +232.4%
Contains more Folate +92.8%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +237.5%

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 Mixed nuts
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Mixed nuts Opinion
Calories 517kcal 607kcal Mixed nuts
Protein 16.18g 20.04g Mixed nuts
Fats 38.45g 53.95g Mixed nuts
Vitamin C 0mg 0.5mg Mixed nuts
Net carbs 34.29g 14.05g Safflower
Carbs 34.29g 21.05g Safflower
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 4.9mg 2.61mg Safflower
Calcium 78mg 117mg Mixed nuts
Potassium 687mg 632mg Safflower
Magnesium 353mg 229mg Safflower
Sugar g 4.15g Safflower
Fiber g 7g Mixed nuts
Copper 1.747mg 0.907mg Safflower
Zinc 5.05mg 3.36mg Safflower
Starch g 4.2g Mixed nuts
Phosphorus 644mg 456mg Safflower
Sodium 3mg 5mg Safflower
Vitamin A 50IU 3IU Safflower
Vitamin E mg 7.82mg Mixed nuts
Vitamin D 0µg 0µg
Vitamin B1 1.163mg 0.189mg Safflower
Vitamin B2 0.415mg 0.196mg Safflower
Vitamin B3 2.284mg 7.709mg Mixed nuts
Vitamin B5 4.03mg 1.14mg Safflower
Vitamin B6 1.17mg 0.352mg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg 5.7µg Mixed nuts
Folate 160µg 83µg Safflower
Trans Fat g 0.055g Safflower
Saturated Fat 3.682g 8.711g Safflower
Monounsaturated Fat 4.848g 28.488g Mixed nuts
Polyunsaturated fat 28.223g 14.612g Safflower
Tryptophan 0.183mg 0.22mg Mixed nuts
Threonine 0.586mg 0.703mg Mixed nuts
Isoleucine 0.717mg 0.826mg Mixed nuts
Leucine 1.154mg 1.656mg Mixed nuts
Lysine 0.534mg 0.782mg Mixed nuts
Methionine 0.284mg 0.283mg Safflower
Phenylalanine 0.806mg 1.182mg Mixed nuts
Valine 1.025mg 1.001mg Safflower
Histidine 0.452mg 0.572mg Mixed nuts
Fructose g 0g Mixed nuts

Which food is preferable for your diet?

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

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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
52
Mixed nuts
Mineral Summary Score
190
Safflower
118
Mixed nuts

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
120%
Mixed nuts
Carbohydrates
34%
Safflower
21%
Mixed nuts
Fats
177%
Safflower
249%
Mixed nuts

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 5.029g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 24)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Mixed nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170587/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.