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 from 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.
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
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Iron
+101.6%
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Zinc
+24.4%
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Calcium
+105.1%
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Phosphorus
+12.6%
Equal in Magnesium - 376
Equal in Potassium - 659
Equal in Sodium - 3
Equal in Copper - 1.743
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Iron
+101.6%
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Zinc
+24.4%
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Calcium
+105.1%
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Phosphorus
+12.6%
Equal in Magnesium - 376
Equal in Potassium - 659
Equal in Sodium - 3
Equal in Copper - 1.743
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
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Vitamin A
+∞%
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Vitamin B1
+88.5%
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Vitamin B2
+1085.7%
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Vitamin B3
+674.2%
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Vitamin B5
+2090.2%
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Vitamin B6
+1058.4%
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Folate
+627.3%
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Vitamin C
+∞%
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Vitamin A
+∞%
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Vitamin B1
+88.5%
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Vitamin B2
+1085.7%
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Vitamin B3
+674.2%
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Vitamin B5
+2090.2%
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Vitamin B6
+1058.4%
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Folate
+627.3%
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Vitamin C
+∞%
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.
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| Lower in Sugar |
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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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| Rich in vitamins |
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| Lower in Sodium | Equal | ||
| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 34.29g | 4.24g |
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| Protein | 16.18g | 14.32g |
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| Fats | 38.45g | 67.1g |
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| Carbs | 34.29g | 11.74g |
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| Calories | 517kcal | 659kcal |
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| Starch | g | 0.25g |
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| Fructose | g | 0g |
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| Sugar | g | 2.33g |
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| Fiber | g | 7.5g |
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| Calcium | 78mg | 160mg |
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| Iron | 4.9mg | 2.43mg |
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| Magnesium | 353mg | 376mg |
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| Phosphorus | 644mg | 725mg |
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| Potassium | 687mg | 659mg |
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| Sodium | 3mg | 3mg | |
| Zinc | 5.05mg | 4.06mg |
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| Copper | 1.747mg | 1.743mg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin E | mg | 5.65mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 0mg | 0.7mg |
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| Vitamin B1 | 1.163mg | 0.617mg |
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| Vitamin B2 | 0.415mg | 0.035mg |
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| Vitamin B3 | 2.284mg | 0.295mg |
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| Vitamin B5 | 4.03mg | 0.184mg |
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| Vitamin B6 | 1.17mg | 0.101mg |
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| Folate | 160µg | 22µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | µg | 0µg |
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| Tryptophan | 0.183mg | 0.135mg |
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| Threonine | 0.586mg | 0.365mg |
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| Isoleucine | 0.717mg | 0.518mg |
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| Leucine | 1.154mg | 1.19mg |
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| Lysine | 0.534mg | 0.49mg |
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| Methionine | 0.284mg | 1.124mg |
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| Phenylalanine | 0.806mg | 0.639mg |
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| Valine | 1.025mg | 0.76mg |
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| Histidine | 0.452mg | 0.409mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | g | g | |
| Saturated Fat | 3.682g | 16.134g |
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| Monounsaturated Fat | 4.848g | 23.879g |
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| Polyunsaturated fat | 28.223g | 24.399g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low glycemic index diet |
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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
28
Mineral Summary Score
190
184
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%
86%
Carbohydrates
34%
12%
Fats
177%
310%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 2.33g)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 12.452g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 10)
Which food is cheaper?
Safflower is cheaper (difference - $2.6)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.