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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
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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
:
2
Walnut
Contains more Iron +68.4%
Contains more Potassium +55.8%
Contains more Magnesium +123.4%
Contains more Copper +10.2%
Contains more Zinc +63.4%
Contains more Phosphorus +86.1%
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Equal in Copper - 1.586
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Contains more Iron +68.4%
Contains more Potassium +55.8%
Contains more Magnesium +123.4%
Contains more Copper +10.2%
Contains more Zinc +63.4%
Contains more Phosphorus +86.1%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 5% 2% 14% 0% 86% 35% 22% 35% 124% 0% 7% 74%
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 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 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Walnut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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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)

All nutrients comparison - raw data values

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

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.