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  6. Safflower vs. Walnut

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" 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%
Walnut
Walnut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Contains more MagnesiumMagnesium +123.4%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +68.4%
Contains more ZincZinc +63.4%
Contains more PhosphorusPhosphorus +86.1%
Contains more CalciumCalcium +25.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +69.5%
~equal in Copper ~1.586mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Walnut
Walnut
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 4.3% 0% 0.33% 14% 85% 35% 21% 34% 124% 0% 6.8% 74%
Contains more Vitamin AVitamin A +200%
Contains more Vitamin B1Vitamin B1 +241.1%
Contains more Vitamin B2Vitamin B2 +176.7%
Contains more Vitamin B3Vitamin B3 +103%
Contains more Vitamin B5Vitamin B5 +607%
Contains more Vitamin B6Vitamin B6 +117.9%
Contains more FolateFolate +63.3%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Walnut DV% diff.
Polyunsaturated fat 28.223g 47.174g 126%
Vitamin B1 1.163mg 0.341mg 69%
Vitamin B5 4.03mg 0.57mg 69%
Manganese 2.014mg 3.414mg 61%
Vitamin B6 1.17mg 0.537mg 49%
Magnesium 353mg 158mg 46%
Phosphorus 644mg 346mg 43%
Fats 38.45g 65.21g 41%
Fiber 6.7g 27%
Iron 4.9mg 2.91mg 25%
Vitamin B2 0.415mg 0.15mg 20%
Copper 1.747mg 1.586mg 18%
Zinc 5.05mg 3.09mg 18%
Folate 160µg 98µg 16%
Saturated fat 3.682g 6.126g 11%
Monounsaturated fat 4.848g 8.933g 10%
Selenium 4.9µg 9%
Calories 517kcal 654kcal 7%
Carbs 34.29g 13.71g 7%
Potassium 687mg 441mg 7%
Vitamin B3 2.284mg 1.125mg 7%
Choline 39.2mg 7%
Vitamin E 0.7mg 5%
Protein 16.18g 15.23g 2%
Calcium 78mg 98mg 2%
Vitamin K 2.7µg 2%
Vitamin C 0mg 1.3mg 1%
Protein per 100 calories 3.1g 2.3g N/A
Calories per 10 g protein 320kcal 429kcal N/A
Weight per 100 calories 19g 15g N/A
Unsaturated / Saturated Fat ratio 9 9.2 N/A
Net carbs 34.29g 7.01g N/A
Sugar 2.61g N/A
Starch 0.06g 0%
Sodium 3mg 2mg 0%
Vitamin A 3µg 1µg 0%
Tryptophan 0.183mg 0.17mg 0%
Threonine 0.586mg 0.596mg 0%
Isoleucine 0.717mg 0.625mg 0%
Leucine 1.154mg 1.17mg 0%
Lysine 0.534mg 0.424mg 0%
Methionine 0.284mg 0.236mg 0%
Phenylalanine 0.806mg 0.711mg 0%
Valine 1.025mg 0.753mg 0%
Histidine 0.452mg 0.391mg 0%
Fructose 0.09g 0%

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
Walnut
Walnut
1
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 g
Contains more CarbsCarbs +150.1%
Contains more WaterWater +38.1%
Contains more OtherOther +206.7%
Contains more FatsFats +69.6%
~equal in Protein ~15.23g

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
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Contains less Sat. FatSaturated fat -39.9%
Contains more Mono. FatMonounsaturated fat +84.3%
Contains more Poly. FatPolyunsaturated fat +67.1%

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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. 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.