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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
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
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
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 4.3% 1.2% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin E Vitamin 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
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Walnut Safflower Opinion
Calories 654kcal 517kcal Walnut
Protein 15.23g 16.18g Safflower
Fats 65.21g 38.45g Walnut
Vitamin C 1.3mg 0mg Walnut
Net carbs 7.01g 34.29g Safflower
Carbs 13.71g 34.29g Safflower
Magnesium 158mg 353mg Safflower
Calcium 98mg 78mg Walnut
Potassium 441mg 687mg Safflower
Iron 2.91mg 4.9mg Safflower
Sugar 2.61g Safflower
Fiber 6.7g Walnut
Copper 1.586mg 1.747mg Safflower
Zinc 3.09mg 5.05mg Safflower
Starch 0.06g Walnut
Phosphorus 346mg 644mg Safflower
Sodium 2mg 3mg Walnut
Vitamin A 20IU 50IU Safflower
Vitamin A RAE 1µg 3µg Safflower
Vitamin E 0.7mg Walnut
Manganese 3.414mg 2.014mg Walnut
Selenium 4.9µg 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
Vitamin K 2.7µg Walnut
Folate 98µg 160µg Safflower
Choline 39.2mg Walnut
Saturated Fat 6.126g 3.682g Safflower
Monounsaturated Fat 8.933g 4.848g Walnut
Polyunsaturated fat 47.174g 28.223g 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
Fructose 0.09g Walnut

Which food is preferable for your diet?

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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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%
Walnut
82%
Safflower
Minerals Daily Need Coverage Score
152%
Walnut
178%
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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.