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Safflower vs. Macadamia — In-Depth Nutrition Comparison

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Important differences between Safflower and Macadamia

  • Safflower has more Copper, Vitamin B6, Vitamin B5, Phosphorus, Magnesium, Folate, Zinc, and Vitamin B2, however, Macadamia is richer in Manganese.
  • Safflower's daily need coverage for Copper is 110% more.
  • Safflower contains 15 times more Folate than Macadamia. Safflower contains 160µg of Folate, while Macadamia contains 11µg.
  • Safflower contains less Saturated Fat.

The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Nuts, macadamia nuts, raw.

Infographic

Safflower vs Macadamia 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.
Contains more Iron +32.8%
Contains more Magnesium +171.5%
Contains more Phosphorus +242.6%
Contains more Potassium +86.7%
Contains less Sodium -40%
Contains more Zinc +288.5%
Contains more Copper +131.1%
Contains more Manganese +105.1%
Equal in Calcium - 85
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 139% 93% 81% 33% 1% 36% 252% 539% 20%
Contains more Iron +32.8%
Contains more Magnesium +171.5%
Contains more Phosphorus +242.6%
Contains more Potassium +86.7%
Contains less Sodium -40%
Contains more Zinc +288.5%
Contains more Copper +131.1%
Contains more Manganese +105.1%
Equal in Calcium - 85

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 more Vitamin A +∞%
Contains more Vitamin B2 +156.2%
Contains more Vitamin B5 +431.7%
Contains more Vitamin B6 +325.5%
Contains more Folate +1354.5%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 1.195
Equal in Vitamin B3 - 2.473
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% 11% 0% 4% 299% 38% 47% 46% 64% 9% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +156.2%
Contains more Vitamin B5 +431.7%
Contains more Vitamin B6 +325.5%
Contains more Folate +1354.5%
Contains more Vitamin C +∞%
Equal in Vitamin B1 - 1.195
Equal in Vitamin B3 - 2.473

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +104.6%
Contains more Carbs +148.1%
Contains more Water +313.2%
Contains more Other +378.9%
Contains more Fats +97.1%
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
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 g
Contains more Protein +104.6%
Contains more Carbs +148.1%
Contains more Water +313.2%
Contains more Other +378.9%
Contains more Fats +97.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -69.5%
Contains more Polyunsaturated fat +1779%
Contains more Monounsaturated Fat +1114.5%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
17% 81% 2%
Saturated Fat: 12.061 g
Monounsaturated Fat: 58.877 g
Polyunsaturated fat: 1.502 g
Contains less Saturated Fat -69.5%
Contains more Polyunsaturated fat +1779%
Contains more Monounsaturated Fat +1114.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Macadamia
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Safflower Macadamia Opinion
Net carbs 34.29g 5.22g Safflower
Protein 16.18g 7.91g Safflower
Fats 38.45g 75.77g Macadamia
Carbs 34.29g 13.82g Safflower
Calories 517kcal 718kcal Macadamia
Starch 1.05g Macadamia
Fructose 0.07g Macadamia
Sugar 4.57g Safflower
Fiber 8.6g Macadamia
Calcium 78mg 85mg Macadamia
Iron 4.9mg 3.69mg Safflower
Magnesium 353mg 130mg Safflower
Phosphorus 644mg 188mg Safflower
Potassium 687mg 368mg Safflower
Sodium 3mg 5mg Safflower
Zinc 5.05mg 1.3mg Safflower
Copper 1.747mg 0.756mg Safflower
Manganese 2.014mg 4.131mg Macadamia
Selenium 3.6µg Macadamia
Vitamin A 50IU 0IU Safflower
Vitamin A RAE 3µg 0µg Safflower
Vitamin E 0.54mg Macadamia
Vitamin C 0mg 1.2mg Macadamia
Vitamin B1 1.163mg 1.195mg Macadamia
Vitamin B2 0.415mg 0.162mg Safflower
Vitamin B3 2.284mg 2.473mg Macadamia
Vitamin B5 4.03mg 0.758mg Safflower
Vitamin B6 1.17mg 0.275mg Safflower
Folate 160µg 11µg Safflower
Tryptophan 0.183mg 0.067mg Safflower
Threonine 0.586mg 0.37mg Safflower
Isoleucine 0.717mg 0.314mg Safflower
Leucine 1.154mg 0.602mg Safflower
Lysine 0.534mg 0.018mg Safflower
Methionine 0.284mg 0.023mg Safflower
Phenylalanine 0.806mg 0.665mg Safflower
Valine 1.025mg 0.363mg Safflower
Histidine 0.452mg 0.195mg Safflower
Saturated Fat 3.682g 12.061g Safflower
Monounsaturated Fat 4.848g 58.877g Macadamia
Polyunsaturated fat 28.223g 1.502g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Macadamia
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
89%
Safflower
43%
Macadamia
Minerals Daily Need Coverage Score
178%
Safflower
122%
Macadamia

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 4.57g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 8.379g)
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 - $2.2)
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.
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

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.