Safflower vs. Brazil nut — In-Depth Nutrition Comparison

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How are safflower and brazil nut different?

Safflower is higher in vitamin B6, vitamin B5, vitamin B1, folate, manganese, iron, vitamin B2, and vitamin B3; however, brazil nut is richer in phosphorus.
Daily need coverage for vitamin B6 for safflower is 82% higher.
Safflower contains 22 times more vitamin B5 than brazil nut. While safflower contains 4.03mg of vitamin B5, brazil nut contains only 0.184mg.
Safflower has less saturated fat.

Seeds, safflower seed kernels, dried and Nuts, brazilnuts, dried, unblanched are the varieties 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.

Safflower

Brazil nut

Contains more IronIron	+101.6%
Contains more ZincZinc	+24.4%
Contains more ManganeseManganese	+64.7%

Contains more CalciumCalcium	+105.1%
Contains more PhosphorusPhosphorus	+12.6%

~equal in Magnesium ~376mg

~equal in Potassium ~659mg

~equal in Copper ~1.743mg

~equal in Sodium ~3mg

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.

Safflower

Brazil nut

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+88.5%
Contains more Vitamin B2Vitamin B2	+1085.7%
Contains more Vitamin B3Vitamin B3	+674.2%
Contains more Vitamin B5Vitamin B5	+2090.2%
Contains more Vitamin B6Vitamin B6	+1058.4%
Contains more FolateFolate	+627.3%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		1917µg	3485%
Vitamin B6	1.17mg	0.101mg	82%
Vitamin B5	4.03mg	0.184mg	77%
Saturated fat	3.682g	16.134g	57%
Monounsaturated fat	4.848g	23.879g	48%
Vitamin B1	1.163mg	0.617mg	46%
Fats	38.45g	67.1g	44%
Vitamin E		5.65mg	38%
Folate	160µg	22µg	35%
Manganese	2.014mg	1.223mg	34%
Iron	4.9mg	2.43mg	31%
Fiber		7.5g	30%
Vitamin B2	0.415mg	0.035mg	29%
Polyunsaturated fat	28.223g	24.399g	25%
Vitamin B3	2.284mg	0.295mg	12%
Phosphorus	644mg	725mg	12%
Zinc	5.05mg	4.06mg	9%
Calcium	78mg	160mg	8%
Carbs	34.29g	11.74g	8%
Calories	517kcal	659kcal	7%
Magnesium	353mg	376mg	5%
Choline		28.8mg	5%
Protein	16.18g	14.32g	4%
Potassium	687mg	659mg	1%
Vitamin C	0mg	0.7mg	1%
Net carbs	34.29g	4.24g	N/A
Sugar		2.33g	N/A
Copper	1.747mg	1.743mg	0%
Starch		0.25g	0%
Sodium	3mg	3mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.183mg	0.135mg	0%
Threonine	0.586mg	0.365mg	0%
Isoleucine	0.717mg	0.518mg	0%
Leucine	1.154mg	1.19mg	0%
Lysine	0.534mg	0.49mg	0%
Methionine	0.284mg	1.124mg	0%
Phenylalanine	0.806mg	0.639mg	0%
Valine	1.025mg	0.76mg	0%
Histidine	0.452mg	0.409mg	0%
Omega-3 - ALA		0.018g	N/A
Omega-6 - Gamma-linoleic acid		0.018g	N/A
Omega-6 - Linoleic acid		23.859g	N/A