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Walnut vs Safflower - In-Depth Nutrition Comparison

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What are the main differences between Walnut and Safflower?

  • Walnut is richer in Manganese, yet Safflower is richer in Vitamin B5, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Iron, Vitamin B2, Copper and Zinc.
  • Safflower's daily need coverage for Vitamin B5 is 69% higher.
  • Walnut has 2 times more Manganese than Safflower. Walnut has 3.414mg of Manganese, while Safflower has 2.014mg.

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

Infographic

Walnut vs Safflower 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
Walnut
2
:
Contains more Calcium +25.6%
Contains less Sodium -33.3%
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%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 110% 30% 39% 113% 529% 85% 149% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Calcium +25.6%
Contains less Sodium -33.3%
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%

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
Walnut
3
:
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin C +∞%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
33
Walnut
89
Safflower
Mineral Summary Score
131
Walnut
190
Safflower

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 the food
Protein
91%
Walnut
97%
Safflower
Carbohydrates
14%
Walnut
34%
Safflower
Fats
301%
Walnut
177%
Safflower

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut Safflower
Lower in Sodium ok
Lower in Sugars 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 in case of diets?

ok
ok
is better in case of low diet
Walnut Safflower
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 contains less Sugars?
Safflower
Safflower contains less Sugars (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

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Walnut Safflower Opinion
Calories 654 517 Walnut
Protein 15.23 16.18 Safflower
Fats 65.21 38.45 Walnut
Vitamin C 1.3 0 Walnut
Carbs 13.71 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 2.91 4.9 Safflower
Calcium 98 78 Walnut
Potassium 441 687 Safflower
Magnesium 158 353 Safflower
Sugars 2.61 Safflower
Fiber 6.7 Walnut
Copper 1.586 1.747 Safflower
Zinc 3.09 5.05 Safflower
Starch 0.06 Walnut
Phosphorus 346 644 Safflower
Sodium 2 3 Walnut
Vitamin A 20 50 Safflower
Vitamin E 0.7 Walnut
Vitamin D 0 0
Vitamin B1 0.341 1.163 Safflower
Vitamin B2 0.15 0.415 Safflower
Vitamin B3 1.125 2.284 Safflower
Vitamin B5 0.57 4.03 Safflower
Vitamin B6 0.537 1.17 Safflower
Vitamin B12 0 0
Vitamin K 2.7 Walnut
Folate 98 160 Safflower
Trans Fat
Saturated Fat 6.126 3.682 Safflower
Monounsaturated Fat 8.933 4.848 Walnut
Polyunsaturated fat 47.174 28.223 Walnut
Tryptophan 0.17 0.183 Safflower
Threonine 0.596 0.586 Walnut
Isoleucine 0.625 0.717 Safflower
Leucine 1.17 1.154 Walnut
Lysine 0.424 0.534 Safflower
Methionine 0.236 0.284 Safflower
Phenylalanine 0.711 0.806 Safflower
Valine 0.753 1.025 Safflower
Histidine 0.391 0.452 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 of the foods presented on this page can be found below.

  1. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.