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
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| 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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +150% |
| 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains more Mono. FatMonounsaturated Fat | +84.3% |
| Contains more Poly. FatPolyunsaturated fat | +67.1% |
| Contains less Sat. FatSaturated Fat | -39.9% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 654kcal | 517kcal |
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| Protein | 15.23g | 16.18g |
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| Fats | 65.21g | 38.45g |
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| Vitamin C | 1.3mg | 0mg |
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| Net carbs | 7.01g | 34.29g |
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| Carbs | 13.71g | 34.29g |
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| Magnesium | 158mg | 353mg |
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| Calcium | 98mg | 78mg |
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| Potassium | 441mg | 687mg |
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| Iron | 2.91mg | 4.9mg |
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| Sugar | 2.61g |
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| Fiber | 6.7g |
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| Copper | 1.586mg | 1.747mg |
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| Zinc | 3.09mg | 5.05mg |
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| Starch | 0.06g |
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| Phosphorus | 346mg | 644mg |
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| Sodium | 2mg | 3mg |
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| Vitamin A | 20IU | 50IU |
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| Vitamin A | 1µg | 3µg |
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| Vitamin E | 0.7mg |
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| Manganese | 3.414mg | 2.014mg |
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| Selenium | 4.9µg |
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| Vitamin B1 | 0.341mg | 1.163mg |
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| Vitamin B2 | 0.15mg | 0.415mg |
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| Vitamin B3 | 1.125mg | 2.284mg |
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| Vitamin B5 | 0.57mg | 4.03mg |
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| Vitamin B6 | 0.537mg | 1.17mg |
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| Vitamin K | 2.7µg |
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| Folate | 98µg | 160µg |
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| Choline | 39.2mg |
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| Saturated Fat | 6.126g | 3.682g |
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| Monounsaturated Fat | 8.933g | 4.848g |
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| Polyunsaturated fat | 47.174g | 28.223g |
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| Tryptophan | 0.17mg | 0.183mg |
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| Threonine | 0.596mg | 0.586mg |
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| Isoleucine | 0.625mg | 0.717mg |
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| Leucine | 1.17mg | 1.154mg |
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| Lysine | 0.424mg | 0.534mg |
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| Methionine | 0.236mg | 0.284mg |
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| Phenylalanine | 0.711mg | 0.806mg |
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| Valine | 0.753mg | 1.025mg |
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| Histidine | 0.391mg | 0.452mg |
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| Fructose | 0.09g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
82%
Minerals Daily Need Coverage Score
152%
178%
Comparison summary
Which food contains less Sodium?
Walnut contains less Sodium (difference - 1mg)
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 2.61g)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 2.444g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower is cheaper (difference - $4.2)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.