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  6. Safflower vs. Peanut butter

Safflower vs. Peanut butter — In-Depth Nutrition Comparison

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How are safflower and peanut butter different?

  • Safflower is higher in copper, vitamin B1, vitamin B5, vitamin B6, phosphorus, magnesium, iron, and zinc; however, peanut butter is richer in vitamin B3.
  • Daily need coverage for copper for safflower is 147% higher.
  • Safflower contains 8 times more vitamin B1 than peanut butter. While safflower contains 1.163mg of vitamin B1, peanut butter contains only 0.15mg.
  • Safflower has less saturated fat.

Seeds, safflower seed kernels, dried and Peanut butter, smooth style, without salt are the varieties used in this article.

Infographic

Safflower vs Peanut butter 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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more MagnesiumMagnesium +110.1%
Contains more CalciumCalcium +59.2%
Contains more PotassiumPotassium +23.1%
Contains more IronIron +181.6%
Contains more CopperCopper +314%
Contains more ZincZinc +101.2%
Contains more PhosphorusPhosphorus +92.2%
Contains less SodiumSodium -82.4%
Contains more ManganeseManganese +21%

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% 1% 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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +675.3%
Contains more Vitamin B2Vitamin B2 +116.1%
Contains more Vitamin B5Vitamin B5 +254.4%
Contains more Vitamin B6Vitamin B6 +165.3%
Contains more FolateFolate +83.9%
Contains more Vitamin B3Vitamin B3 +474.1%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Peanut butter DV% diff.
Copper 1.747mg 0.422mg 147%
Polyunsaturated fat 28.223g 12.535g 105%
Vitamin B1 1.163mg 0.15mg 84%
Vitamin B3 2.284mg 13.112mg 68%
Vitamin E 9.1mg 61%
Vitamin B5 4.03mg 1.137mg 58%
Vitamin B6 1.17mg 0.441mg 56%
Monounsaturated fat 4.848g 25.941g 53%
Magnesium 353mg 168mg 44%
Phosphorus 644mg 335mg 44%
Iron 4.9mg 1.74mg 40%
Saturated fat 3.682g 10.325g 30%
Zinc 5.05mg 2.51mg 23%
Fats 38.45g 51.36g 20%
Fiber 5g 20%
Folate 160µg 87µg 18%
Vitamin B2 0.415mg 0.192mg 17%
Manganese 2.014mg 1.665mg 15%
Protein 16.18g 22.21g 12%
Choline 63mg 11%
Selenium 4.1µg 7%
Calories 517kcal 598kcal 4%
Carbs 34.29g 22.31g 4%
Potassium 687mg 558mg 4%
Calcium 78mg 49mg 3%
Sodium 3mg 17mg 1%
Starch 3.56g 1%
Net carbs 34.29g 17.31g N/A
Sugar 10.49g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.183mg 0.231mg 0%
Threonine 0.586mg 0.525mg 0%
Isoleucine 0.717mg 0.616mg 0%
Leucine 1.154mg 1.546mg 0%
Lysine 0.534mg 0.681mg 0%
Methionine 0.284mg 0.265mg 0%
Phenylalanine 0.806mg 1.202mg 0%
Valine 1.025mg 0.782mg 0%
Histidine 0.452mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

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
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more CarbsCarbs +53.7%
Contains more WaterWater +356.9%
Contains more OtherOther +88.9%
Contains more ProteinProtein +37.3%
Contains more FatsFats +33.6%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -64.3%
Contains more Poly. FatPolyunsaturated fat +125.2%
Contains more Mono. FatMonounsaturated fat +435.1%

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.