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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 Magnesium - 376
Equal in Potassium - 659
Equal in Sodium - 3
Equal in Copper - 1.743
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 92% 269% 311% 59% 1% 111% 581%
Contains more Iron +101.6%
Contains more Zinc +24.4%
Contains more Calcium +105.1%
Contains more 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
:
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 114% 0% 3% 155% 9% 6% 12% 24% 17% 0% 0%
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 +∞%

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.
Safflower Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Safflower Brazil nut Opinion
Net carbs 34.29g 4.24g Safflower
Protein 16.18g 14.32g Safflower
Fats 38.45g 67.1g Brazil nut
Carbs 34.29g 11.74g Safflower
Calories 517kcal 659kcal Brazil nut
Starch g 0.25g Brazil nut
Fructose g 0g Brazil nut
Sugar g 2.33g Safflower
Fiber g 7.5g Brazil nut
Calcium 78mg 160mg Brazil nut
Iron 4.9mg 2.43mg Safflower
Magnesium 353mg 376mg Brazil nut
Phosphorus 644mg 725mg Brazil nut
Potassium 687mg 659mg Safflower
Sodium 3mg 3mg
Zinc 5.05mg 4.06mg Safflower
Copper 1.747mg 1.743mg Safflower
Vitamin A 50IU 0IU Safflower
Vitamin E mg 5.65mg Brazil nut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 0.7mg Brazil nut
Vitamin B1 1.163mg 0.617mg Safflower
Vitamin B2 0.415mg 0.035mg Safflower
Vitamin B3 2.284mg 0.295mg Safflower
Vitamin B5 4.03mg 0.184mg Safflower
Vitamin B6 1.17mg 0.101mg Safflower
Folate 160µg 22µg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg 0µg Brazil nut
Tryptophan 0.183mg 0.135mg Safflower
Threonine 0.586mg 0.365mg Safflower
Isoleucine 0.717mg 0.518mg Safflower
Leucine 1.154mg 1.19mg Brazil nut
Lysine 0.534mg 0.49mg Safflower
Methionine 0.284mg 1.124mg Brazil nut
Phenylalanine 0.806mg 0.639mg Safflower
Valine 1.025mg 0.76mg Safflower
Histidine 0.452mg 0.409mg Safflower
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.682g 16.134g Safflower
Monounsaturated Fat 4.848g 23.879g Brazil nut
Polyunsaturated fat 28.223g 24.399g Safflower

Which food is preferable for your diet?

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

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

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (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 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.

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 to 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.