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.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Safflower

Macadamia

Contains more MagnesiumMagnesium	+171.5%
Contains more PotassiumPotassium	+86.7%
Contains more IronIron	+32.8%
Contains more CopperCopper	+131.1%
Contains more ZincZinc	+288.5%
Contains more PhosphorusPhosphorus	+242.6%
Contains less SodiumSodium	-40%

Contains more ManganeseManganese

+105.1%

~equal in Calcium ~85mg

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.

Safflower

Macadamia

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B2Vitamin B2	+156.2%
Contains more Vitamin B5Vitamin B5	+431.7%
Contains more Vitamin B6Vitamin B6	+325.5%
Contains more FolateFolate	+1354.5%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~1.195mg

~equal in Vitamin B3 ~2.473mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	28.223g	1.502g	178%
Monounsaturated fat	4.848g	58.877g	135%
Copper	1.747mg	0.756mg	110%
Manganese	2.014mg	4.131mg	92%
Vitamin B6	1.17mg	0.275mg	69%
Phosphorus	644mg	188mg	65%
Vitamin B5	4.03mg	0.758mg	65%
Fats	38.45g	75.77g	57%
Magnesium	353mg	130mg	53%
Saturated fat	3.682g	12.061g	38%
Folate	160µg	11µg	37%
Fiber		8.6g	34%
Zinc	5.05mg	1.3mg	34%
Vitamin B2	0.415mg	0.162mg	19%
Protein	16.18g	7.91g	17%
Iron	4.9mg	3.69mg	15%
Calories	517kcal	718kcal	10%
Potassium	687mg	368mg	9%
Carbs	34.29g	13.82g	7%
Selenium		3.6µg	7%
Vitamin E		0.54mg	4%
Vitamin B1	1.163mg	1.195mg	3%
Vitamin C	0mg	1.2mg	1%
Calcium	78mg	85mg	1%
Vitamin B3	2.284mg	2.473mg	1%
Protein per 100 calories	3.1g	1.1g	N/A
Calories per 10 g protein	320kcal	908kcal	N/A
Weight per 100 calories	19g	14g	N/A
Unsaturated / Saturated Fat ratio	9	5	N/A
Net carbs	34.29g	5.22g	N/A
Sugar		4.57g	N/A
Starch		1.05g	0%
Sodium	3mg	5mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.183mg	0.067mg	0%
Threonine	0.586mg	0.37mg	0%
Isoleucine	0.717mg	0.314mg	0%
Leucine	1.154mg	0.602mg	0%
Lysine	0.534mg	0.018mg	0%
Methionine	0.284mg	0.023mg	0%
Phenylalanine	0.806mg	0.665mg	0%
Valine	1.025mg	0.363mg	0%
Histidine	0.452mg	0.195mg	0%
Fructose		0.07g	0%