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  6. Walnut vs. Safflower

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
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.
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%
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%
Contains more CalciumCalcium +25.6%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +69.5%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +123.4%
Contains more PotassiumPotassium +55.8%
Contains more IronIron +68.4%
Contains more CopperCopper +10.2%
Contains more ZincZinc +63.4%
Contains more PhosphorusPhosphorus +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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more FatsFats +69.6%
Contains more CarbsCarbs +150.1%
Contains more WaterWater +38.1%
Contains more OtherOther +206.7%
~equal in Protein ~16.18g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated fat +84.3%
Contains more Poly. FatPolyunsaturated fat +67.1%
Contains less Sat. FatSaturated fat -39.9%

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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. 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.