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Safflower vs Walnut - In-Depth Nutrition Comparison

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What are the main differences between Safflower and Walnut?

  • Safflower is richer in Vitamin B5, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Iron, Vitamin B2, Copper, and Zinc, yet Walnut is richer in Manganese.
  • Safflower's daily need coverage for Vitamin B5 is 69% higher.
  • Safflower has 3 times more Vitamin B1 than Walnut. Safflower has 1.163mg of Vitamin B1, while Walnut has 0.341mg.

We used Seeds, safflower seed kernels, dried and Nuts, walnuts, english types in this comparison.

Infographic

Safflower vs Walnut 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +68.4%
Contains more Magnesium +123.4%
Contains more Phosphorus +86.1%
Contains more Potassium +55.8%
Contains more Zinc +63.4%
Contains more Copper +10.2%
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Equal in Copper - 1.586
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Contains more Iron +68.4%
Contains more Magnesium +123.4%
Contains more Phosphorus +86.1%
Contains more Potassium +55.8%
Contains more Zinc +63.4%
Contains more Copper +10.2%
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Equal in Copper - 1.586

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
:
3
Walnut
Contains more Vitamin A +150%
Contains more Vitamin B1 +241.1%
Contains more Vitamin B2 +176.7%
Contains more Vitamin B3 +103%
Contains more Vitamin B5 +607%
Contains more Vitamin B6 +117.9%
Contains more Folate +63.3%
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% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Contains more Vitamin A +150%
Contains more Vitamin B1 +241.1%
Contains more Vitamin B2 +176.7%
Contains more Vitamin B3 +103%
Contains more Vitamin B5 +607%
Contains more Vitamin B6 +117.9%
Contains more Folate +63.3%
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 Walnut
Lower in Sodium ok
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 Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Safflower Walnut Opinion
Net carbs 34.29g 7.01g Safflower
Protein 16.18g 15.23g Safflower
Fats 38.45g 65.21g Walnut
Carbs 34.29g 13.71g Safflower
Calories 517kcal 654kcal Walnut
Starch g 0.06g Walnut
Fructose g 0.09g Walnut
Sugar g 2.61g Safflower
Fiber g 6.7g Walnut
Calcium 78mg 98mg Walnut
Iron 4.9mg 2.91mg Safflower
Magnesium 353mg 158mg Safflower
Phosphorus 644mg 346mg Safflower
Potassium 687mg 441mg Safflower
Sodium 3mg 2mg Walnut
Zinc 5.05mg 3.09mg Safflower
Copper 1.747mg 1.586mg Safflower
Vitamin A 50IU 20IU Safflower
Vitamin E mg 0.7mg Walnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.3mg Walnut
Vitamin B1 1.163mg 0.341mg Safflower
Vitamin B2 0.415mg 0.15mg Safflower
Vitamin B3 2.284mg 1.125mg Safflower
Vitamin B5 4.03mg 0.57mg Safflower
Vitamin B6 1.17mg 0.537mg Safflower
Folate 160µg 98µg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg 2.7µg Walnut
Tryptophan 0.183mg 0.17mg Safflower
Threonine 0.586mg 0.596mg Walnut
Isoleucine 0.717mg 0.625mg Safflower
Leucine 1.154mg 1.17mg Walnut
Lysine 0.534mg 0.424mg Safflower
Methionine 0.284mg 0.236mg Safflower
Phenylalanine 0.806mg 0.711mg Safflower
Valine 1.025mg 0.753mg Safflower
Histidine 0.452mg 0.391mg Safflower
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.682g 6.126g Safflower
Monounsaturated Fat 4.848g 8.933g Walnut
Polyunsaturated fat 28.223g 47.174g Walnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Walnut
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
33
Walnut
Mineral Summary Score
190
Safflower
131
Walnut

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
91%
Walnut
Carbohydrates
34%
Safflower
14%
Walnut
Fats
177%
Safflower
301%
Walnut

Comparison summary

Which food contains less Sodium?
Walnut
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.444g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $4.2)
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 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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.