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.
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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
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Iron
+101.6%
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Zinc
+24.4%
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Manganese
+64.7%
Contains
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Calcium
+105.1%
Contains
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Phosphorus
+12.6%
Equal in Magnesium - 376
Equal in Potassium - 659
Equal in Sodium - 3
Equal in Copper - 1.743
Contains
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Iron
+101.6%
Contains
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Zinc
+24.4%
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Manganese
+64.7%
Contains
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Calcium
+105.1%
Contains
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+88.5%
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Vitamin B2
+1085.7%
Contains
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Vitamin B3
+674.2%
Contains
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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
+∞%
Contains
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Vitamin A
+∞%
Contains
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Vitamin B1
+88.5%
Contains
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Vitamin B2
+1085.7%
Contains
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Vitamin B3
+674.2%
Contains
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Vitamin B5
+2090.2%
Contains
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Vitamin B6
+1058.4%
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Folate
+627.3%
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+13%
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Carbs
+192.1%
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Water
+64.3%
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Other
+59.6%
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Fats
+74.5%
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
14.32 g
Fats:
67.1 g
Carbs:
11.74 g
Water:
3.42 g
Other:
3.42 g
Contains
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Protein
+13%
Contains
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Carbs
+192.1%
Contains
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Water
+64.3%
Contains
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Other
+59.6%
Contains
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Fats
+74.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-77.2%
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Polyunsaturated fat
+15.7%
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Monounsaturated Fat
+392.6%
Saturated Fat:
3.682 g
Monounsaturated Fat:
4.848 g
Polyunsaturated fat:
28.223 g
Saturated Fat:
16.134 g
Monounsaturated Fat:
23.879 g
Polyunsaturated fat:
24.399 g
Contains
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Saturated Fat
-77.2%
Contains
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Polyunsaturated fat
+15.7%
Contains
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Monounsaturated Fat
+392.6%
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 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 | 0.25g |
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| Sugar | 2.33g |
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| Fiber | 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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| Manganese | 2.014mg | 1.223mg |
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| Selenium | 1917µg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 5.65mg |
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| 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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| 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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| 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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| Omega-6 - Linoleic acid | 23.859g |
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| Omega-6 - Gamma-linoleic acid | 0.018g |
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| Omega-3 - ALA | 0.018g |
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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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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
89%
28%
Minerals Daily Need Coverage Score
178%
1208%
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?
?
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.