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  6. Safflower vs. Mixed nuts

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.

Infographic

Safflower vs Mixed nuts infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 164% 35% 56% 98% 302% 92% 195% 0.65% 266% 185%
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%
~equal in Potassium ~632mg
~equal in Manganese ~2.04mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 156% 0% 47% 45% 145% 68% 81% 0% 14% 62% 28%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Mixed nuts 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
20% 54% 21% 2% 3%
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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
17% 55% 28%
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%

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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. 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.