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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
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more ProteinProtein +13%
Contains more CarbsCarbs +192.1%
Contains more WaterWater +64.3%
Contains more OtherOther +59.6%
Contains more FatsFats +74.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated Fat: Sat. Fat 3.682 g
Monounsaturated Fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
25% 37% 38%
Saturated Fat: Sat. Fat 16.134 g
Monounsaturated Fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated Fat -77.2%
Contains more Poly. FatPolyunsaturated fat +15.7%
Contains more Mono. FatMonounsaturated 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.
Safflower Brazil nut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Brazil nut Opinion
Calories 517kcal 659kcal Brazil nut
Protein 16.18g 14.32g Safflower
Fats 38.45g 67.1g Brazil nut
Vitamin C 0mg 0.7mg Brazil nut
Net carbs 34.29g 4.24g Safflower
Carbs 34.29g 11.74g Safflower
Magnesium 353mg 376mg Brazil nut
Calcium 78mg 160mg Brazil nut
Potassium 687mg 659mg Safflower
Iron 4.9mg 2.43mg Safflower
Sugar 2.33g Safflower
Fiber 7.5g Brazil nut
Copper 1.747mg 1.743mg Safflower
Zinc 5.05mg 4.06mg Safflower
Starch 0.25g Brazil nut
Phosphorus 644mg 725mg Brazil nut
Sodium 3mg 3mg
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 5.65mg Brazil nut
Manganese 2.014mg 1.223mg Safflower
Selenium 1917µg 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
Choline 28.8mg Brazil nut
Saturated Fat 3.682g 16.134g Safflower
Monounsaturated Fat 4.848g 23.879g Brazil nut
Polyunsaturated fat 28.223g 24.399g Safflower
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
Omega-3 - ALA 0.018g Brazil nut
Omega-6 - Gamma-linoleic acid 0.018g Brazil nut
Omega-6 - Linoleic acid 23.859g Brazil nut

Which food is preferable for your diet?

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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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
82%
Safflower
27%
Brazil nut
Minerals Daily Need Coverage Score
178%
Safflower
1208%
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 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 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.
Which food is richer in vitamins?
?
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

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food 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.