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  6. Acorns vs. Safflower

Acorns vs. Safflower — In-Depth Nutrition Comparison

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How are acorns and safflower different?

  • Safflower has more copper, vitamin B1, phosphorus, magnesium, vitamin B5, iron, vitamin B6, zinc, manganese, and vitamin B2 than acorns.
  • Daily need coverage for copper for safflower is 125% higher.

Nuts, acorns, raw and Seeds, safflower seed kernels, dried are the varieties used in this article.

Infographic

Acorns 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.
Acorns
Acorns
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 44% 12% 48% 30% 207% 14% 34% 0% 174% 0%
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +469.4%
Contains more CalciumCalcium +90.2%
Contains more PotassiumPotassium +27.5%
Contains more IronIron +520.3%
Contains more CopperCopper +181.3%
Contains more ZincZinc +890.2%
Contains more PhosphorusPhosphorus +715.2%
Contains more ManganeseManganese +50.6%
~equal in Selenium ~µg

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.
Acorns
Acorns
0
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% 0.67% 0% 28% 27% 34% 43% 122% 0% 0% 65%
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 AVitamin A +50%
Contains more Vitamin B1Vitamin B1 +938.4%
Contains more Vitamin B2Vitamin B2 +251.7%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B5Vitamin B5 +463.6%
Contains more Vitamin B6Vitamin B6 +121.6%
Contains more FolateFolate +83.9%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Acorns Safflower DV% diff.
Polyunsaturated fat 4.596g 28.223g 158%
Copper 0.621mg 1.747mg 125%
Vitamin B1 0.112mg 1.163mg 88%
Phosphorus 79mg 644mg 81%
Magnesium 62mg 353mg 69%
Vitamin B5 0.715mg 4.03mg 66%
Iron 0.79mg 4.9mg 51%
Vitamin B6 0.528mg 1.17mg 49%
Zinc 0.51mg 5.05mg 41%
Manganese 1.337mg 2.014mg 29%
Monounsaturated fat 15.109g 4.848g 26%
Vitamin B2 0.118mg 0.415mg 23%
Fats 23.86g 38.45g 22%
Protein 6.15g 16.18g 20%
Folate 87µg 160µg 18%
Calories 387kcal 517kcal 7%
Calcium 41mg 78mg 4%
Potassium 539mg 687mg 4%
Vitamin B3 1.827mg 2.284mg 3%
Saturated fat 3.102g 3.682g 3%
Carbs 40.75g 34.29g 2%
Protein per 100 calories 1.6g 3.1g N/A
Calories per 10 g protein 629kcal 320kcal N/A
Weight per 100 calories 26g 19g N/A
Unsaturated / Saturated Fat ratio 6.4 9 N/A
Net carbs 40.75g 34.29g N/A
Sodium 0mg 3mg 0%
Vitamin A 2µg 3µg 0%
Tryptophan 0.074mg 0.183mg 0%
Threonine 0.236mg 0.586mg 0%
Isoleucine 0.285mg 0.717mg 0%
Leucine 0.489mg 1.154mg 0%
Lysine 0.384mg 0.534mg 0%
Methionine 0.103mg 0.284mg 0%
Phenylalanine 0.269mg 0.806mg 0%
Valine 0.345mg 1.025mg 0%
Histidine 0.17mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Acorns
Acorns
2
6% 24% 41% 28%
Protein: 6.15 g
Fats: 23.86 g
Carbs: 40.75 g
Water: 27.9 g
Other: 1.34 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 CarbsCarbs +18.8%
Contains more WaterWater +396.4%
Contains more ProteinProtein +163.1%
Contains more FatsFats +61.1%
Contains more OtherOther +307.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Acorns
Acorns
2
14% 66% 20%
Saturated fat: Sat. Fat 3.102 g
Monounsaturated fat: Mono. Fat 15.109 g
Polyunsaturated fat: Poly. Fat 4.596 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 less Sat. FatSaturated fat -15.8%
Contains more Mono. FatMonounsaturated fat +211.7%
Contains more Poly. FatPolyunsaturated fat +514.1%

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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. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.