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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
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Contains more Iron +68.4%
Contains more Magnesium +123.4%
Contains more Phosphorus +86.1%
Contains more Potassium +55.8%
Contains more Zinc +63.4%
Contains more Copper +10.2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 110% 113% 149% 39% 1% 85% 529%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains more Calcium +25.6%
Contains less Sodium -33.3%
Contains more Iron +68.4%
Contains more Magnesium +123.4%
Contains more Phosphorus +86.1%
Contains more Potassium +55.8%
Contains more Zinc +63.4%
Contains more Copper +10.2%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 14% 0% 5% 86% 35% 22% 35% 124% 74% 0% 7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
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%

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.
Walnut Safflower
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

All nutrients comparison - raw data values

Nutrient Walnut Safflower Opinion
Net carbs 7.01g 34.29g Safflower
Protein 15.23g 16.18g Safflower
Fats 65.21g 38.45g Walnut
Carbs 13.71g 34.29g Safflower
Calories 654kcal 517kcal Walnut
Starch 0.06g g Walnut
Fructose 0.09g g Walnut
Sugar 2.61g g Safflower
Fiber 6.7g g Walnut
Calcium 98mg 78mg Walnut
Iron 2.91mg 4.9mg Safflower
Magnesium 158mg 353mg Safflower
Phosphorus 346mg 644mg Safflower
Potassium 441mg 687mg Safflower
Sodium 2mg 3mg Walnut
Zinc 3.09mg 5.05mg Safflower
Copper 1.586mg 1.747mg Safflower
Vitamin A 20IU 50IU Safflower
Vitamin E 0.7mg mg Walnut
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.3mg 0mg Walnut
Vitamin B1 0.341mg 1.163mg Safflower
Vitamin B2 0.15mg 0.415mg Safflower
Vitamin B3 1.125mg 2.284mg Safflower
Vitamin B5 0.57mg 4.03mg Safflower
Vitamin B6 0.537mg 1.17mg Safflower
Folate 98µg 160µg Safflower
Vitamin B12 0µg 0µg
Vitamin K 2.7µg µg Walnut
Tryptophan 0.17mg 0.183mg Safflower
Threonine 0.596mg 0.586mg Walnut
Isoleucine 0.625mg 0.717mg Safflower
Leucine 1.17mg 1.154mg Walnut
Lysine 0.424mg 0.534mg Safflower
Methionine 0.236mg 0.284mg Safflower
Phenylalanine 0.711mg 0.806mg Safflower
Valine 0.753mg 1.025mg Safflower
Histidine 0.391mg 0.452mg Safflower
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.126g 3.682g Safflower
Monounsaturated Fat 8.933g 4.848g Walnut
Polyunsaturated fat 47.174g 28.223g Walnut

Which food is preferable for your diet?

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

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

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)

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. 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.