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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

Safflower vs Brazil nut 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 +101.6%
Contains more Zinc +24.4%
Contains more Calcium +105.1%
Contains more Phosphorus +12.6%
Equal in Potassium - 659
Equal in Magnesium - 376
Equal in Copper - 1.743
Equal in Sodium - 3
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 48% 59% 269% 581% 111% 311% 1%
Contains more Iron +101.6%
Contains more Zinc +24.4%
Contains more Calcium +105.1%
Contains more Phosphorus +12.6%
Equal in Potassium - 659
Equal in Magnesium - 376
Equal in Copper - 1.743
Equal in Sodium - 3

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 +∞%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +1085.7%
Contains more Vitamin B3 +674.2%
Contains more Vitamin B5 +2090.2%
Contains more Vitamin B6 +1058.4%
Contains more Folate +627.3%
Contains more Vitamin C +∞%
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 3% 0% 114% 0% 155% 9% 6% 12% 24% 0% 0% 17%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +88.5%
Contains more Vitamin B2 +1085.7%
Contains more Vitamin B3 +674.2%
Contains more Vitamin B5 +2090.2%
Contains more Vitamin B6 +1058.4%
Contains more Folate +627.3%
Contains more Vitamin C +∞%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
89
Safflower
28
Brazil nut
Mineral Summary Score
190
Safflower
184
Brazil nut

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 the food
Protein
97%
Safflower
86%
Brazil nut
Carbohydrates
34%
Safflower
12%
Brazil nut
Fats
177%
Safflower
310%
Brazil nut

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Safflower Brazil nut
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Safflower Brazil nut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 2.33g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 12.452g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.6)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Safflower Brazil nut Opinion
Calories 517 659 Brazil nut
Protein 16.18 14.32 Safflower
Fats 38.45 67.1 Brazil nut
Vitamin C 0 0.7 Brazil nut
Carbs 34.29 11.74 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 2.43 Safflower
Calcium 78 160 Brazil nut
Potassium 687 659 Safflower
Magnesium 353 376 Brazil nut
Sugars 2.33 Safflower
Fiber 7.5 Brazil nut
Copper 1.747 1.743 Safflower
Zinc 5.05 4.06 Safflower
Starch 0.25 Brazil nut
Phosphorus 644 725 Brazil nut
Sodium 3 3
Vitamin A 50 0 Safflower
Vitamin E 5.65 Brazil nut
Vitamin D 0 0
Vitamin B1 1.163 0.617 Safflower
Vitamin B2 0.415 0.035 Safflower
Vitamin B3 2.284 0.295 Safflower
Vitamin B5 4.03 0.184 Safflower
Vitamin B6 1.17 0.101 Safflower
Vitamin B12 0 0
Vitamin K 0 Brazil nut
Folate 160 22 Safflower
Trans Fat
Saturated Fat 3.682 16.134 Safflower
Monounsaturated Fat 4.848 23.879 Brazil nut
Polyunsaturated fat 28.223 24.399 Safflower
Tryptophan 0.183 0.135 Safflower
Threonine 0.586 0.365 Safflower
Isoleucine 0.717 0.518 Safflower
Leucine 1.154 1.19 Brazil nut
Lysine 0.534 0.49 Safflower
Methionine 0.284 1.124 Brazil nut
Phenylalanine 0.806 0.639 Safflower
Valine 1.025 0.76 Safflower
Histidine 0.452 0.409 Safflower
Fructose 0 Brazil nut

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 of 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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.