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Safflower vs Hazelnut - In-Depth Nutrition Comparison

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Differences between Safflower and Hazelnut

  • Safflower is higher in Vitamin B5, Phosphorus, Vitamin B6, Magnesium, Vitamin B1, Zinc, Vitamin B2, and Folate, however Hazelnut is richer in Manganese, and Vitamin C.
  • Hazelnut's daily need coverage for Manganese is 181% higher.
  • Safflower has 4 times more Vitamin B5 than Hazelnut. While Safflower has 4.03mg of Vitamin B5, Hazelnut has only 0.918mg.

The food types used in this comparison are Seeds, safflower seed kernels, dried and Nuts, hazelnuts or filberts.

Infographic

Safflower vs Hazelnut 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 Magnesium +116.6%
Contains more Phosphorus +122.1%
Contains more Zinc +106.1%
Contains more Calcium +46.2%
Contains less Sodium -100%
Equal in Iron - 4.7
Equal in Potassium - 680
Equal in Copper - 1.725
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 177% 117% 125% 60% 0% 67% 575%
Contains more Magnesium +116.6%
Contains more Phosphorus +122.1%
Contains more Zinc +106.1%
Contains more Calcium +46.2%
Contains less Sodium -100%
Equal in Iron - 4.7
Equal in Potassium - 680
Equal in Copper - 1.725

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 +150%
Contains more Vitamin B1 +80.9%
Contains more Vitamin B2 +267.3%
Contains more Vitamin B3 +26.9%
Contains more Vitamin B5 +339%
Contains more Vitamin B6 +107.8%
Contains more Folate +41.6%
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 2% 301% 0% 21% 161% 27% 34% 56% 130% 85% 0% 36%
Contains more Vitamin A +150%
Contains more Vitamin B1 +80.9%
Contains more Vitamin B2 +267.3%
Contains more Vitamin B3 +26.9%
Contains more Vitamin B5 +339%
Contains more Vitamin B6 +107.8%
Contains more Folate +41.6%
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 Hazelnut
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Safflower Hazelnut Opinion
Net carbs 34.29g 7g Safflower
Protein 16.18g 14.95g Safflower
Fats 38.45g 60.75g Hazelnut
Carbs 34.29g 16.7g Safflower
Calories 517kcal 628kcal Hazelnut
Starch g 0.48g Hazelnut
Fructose g 0.07g Hazelnut
Sugar g 4.34g Safflower
Fiber g 9.7g Hazelnut
Calcium 78mg 114mg Hazelnut
Iron 4.9mg 4.7mg Safflower
Magnesium 353mg 163mg Safflower
Phosphorus 644mg 290mg Safflower
Potassium 687mg 680mg Safflower
Sodium 3mg 0mg Hazelnut
Zinc 5.05mg 2.45mg Safflower
Copper 1.747mg 1.725mg Safflower
Vitamin A 50IU 20IU Safflower
Vitamin E mg 15.03mg Hazelnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 6.3mg Hazelnut
Vitamin B1 1.163mg 0.643mg Safflower
Vitamin B2 0.415mg 0.113mg Safflower
Vitamin B3 2.284mg 1.8mg Safflower
Vitamin B5 4.03mg 0.918mg Safflower
Vitamin B6 1.17mg 0.563mg Safflower
Folate 160µg 113µg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg 14.2µg Hazelnut
Tryptophan 0.183mg 0.193mg Hazelnut
Threonine 0.586mg 0.497mg Safflower
Isoleucine 0.717mg 0.545mg Safflower
Leucine 1.154mg 1.063mg Safflower
Lysine 0.534mg 0.42mg Safflower
Methionine 0.284mg 0.221mg Safflower
Phenylalanine 0.806mg 0.663mg Safflower
Valine 1.025mg 0.701mg Safflower
Histidine 0.452mg 0.432mg Safflower
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.682g 4.464g Safflower
Monounsaturated Fat 4.848g 45.652g Hazelnut
Polyunsaturated fat 28.223g 7.92g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Hazelnut
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
71
Hazelnut
Mineral Summary Score
190
Safflower
144
Hazelnut

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
90%
Hazelnut
Carbohydrates
34%
Safflower
17%
Hazelnut
Fats
177%
Safflower
280%
Hazelnut

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.34g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 0.782g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 15)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.4)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Hazelnut
Hazelnut contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Hazelnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170581/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.