Almonds vs. Safflower — In-Depth Nutrition Comparison

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Important differences between almonds and safflower

Almonds have more vitamin B2, calcium, and fats; however, safflower is richer in vitamin B1, copper, vitamin B6, vitamin B5, folate, phosphorus, and magnesium.
Safflower's daily need coverage for vitamin B1 is 80% more.
Almonds contain 3 times more calcium than safflower. Almonds contain 269mg of calcium, while safflower contains 78mg.

The food varieties used in the comparison are Nuts, almonds and Seeds, safflower seed kernels, dried.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Almonds

Safflower

Contains more CalciumCalcium	+244.9%
Contains less SodiumSodium	-66.7%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+30.7%
Contains more IronIron	+32.1%
Contains more CopperCopper	+69.4%
Contains more ZincZinc	+61.9%
Contains more PhosphorusPhosphorus	+33.9%

~equal in Potassium ~687mg

~equal in Manganese ~2.014mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Almonds

Safflower

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+174.2%
Contains more Vitamin B3Vitamin B3	+58.4%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+467.3%
Contains more Vitamin B5Vitamin B5	+755.6%
Contains more Vitamin B6Vitamin B6	+754%
Contains more FolateFolate	+263.6%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	25.63mg		171%
Polyunsaturated fat	12.329g	28.223g	106%
Copper	1.031mg	1.747mg	80%
Vitamin B1	0.205mg	1.163mg	80%
Vitamin B6	0.137mg	1.17mg	79%
Omega-6 (Linoleic acid)	12.32g		72%
Vitamin B5	0.471mg	4.03mg	71%
Monounsaturated fat	31.551g	4.848g	67%
Vitamin B2	1.138mg	0.415mg	56%
Fiber	12.5g		50%
Folate	44µg	160µg	29%
Phosphorus	481mg	644mg	23%
Magnesium	270mg	353mg	20%
Calcium	269mg	78mg	19%
Fats	49.93g	38.45g	18%
Zinc	3.12mg	5.05mg	18%
Iron	3.71mg	4.9mg	15%
Protein	21.15g	16.18g	10%
Choline	52.1mg		9%
Vitamin B3	3.618mg	2.284mg	8%
Manganese	2.179mg	2.014mg	7%
Selenium	4.1µg		7%
Carbs	21.55g	34.29g	4%
Calories	579kcal	517kcal	3%
Potassium	733mg	687mg	1%
Saturated fat	3.802g	3.682g	1%
Protein per 100 calories	3.7g	3.1g	N/A
Calories per 10 g protein	274kcal	320kcal	N/A
Weight per 100 calories	17g	19g	N/A
Unsaturated / Saturated Fat ratio	12	9	N/A
Net carbs	9.05g	34.29g	N/A
Sugar	4.35g		N/A
Starch	0.72g		0%
Sodium	1mg	3mg	0%
Vitamin A	0µg	3µg	0%
Trans fat	0.015g		N/A
Tryptophan	0.211mg	0.183mg	0%
Threonine	0.601mg	0.586mg	0%
Isoleucine	0.751mg	0.717mg	0%
Leucine	1.473mg	1.154mg	0%
Lysine	0.568mg	0.534mg	0%
Methionine	0.157mg	0.284mg	0%
Phenylalanine	1.132mg	0.806mg	0%
Valine	0.855mg	1.025mg	0%
Histidine	0.539mg	0.452mg	0%
Fructose	0.11g		0%
Omega-3 (ALA)	0.003g		0%
Omega-6 (Eicosadienoic acid)	0.002g		N/A