Cashew vs. Safflower — In-Depth Nutrition Comparison

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How are cashew and safflower different?

Cashew is richer in copper and iron, while safflower is higher in vitamin B5, vitamin B1, vitamin B6, folate, vitamin B2, manganese, and magnesium.
Safflower covers your daily need for vitamin B5, 63% more than cashew.
Cashew contains 2 times more saturated fat than safflower. Cashew contains 7.783g of saturated fat, while safflower contains 3.682g.

Nuts, cashew nuts, raw and Seeds, safflower seed kernels, dried types were used in this article.

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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.

Cashew

Safflower

Contains more IronIron	+36.3%
Contains more CopperCopper	+25.6%
Contains more ZincZinc	+14.5%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+20.9%
Contains more CalciumCalcium	+110.8%
Contains less SodiumSodium	-75%
Contains more ManganeseManganese	+21.7%

~equal in Potassium ~687mg

~equal in Phosphorus ~644mg

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.

Cashew

Safflower

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+174.9%
Contains more Vitamin B2Vitamin B2	+615.5%
Contains more Vitamin B3Vitamin B3	+115.1%
Contains more Vitamin B5Vitamin B5	+366.4%
Contains more Vitamin B6Vitamin B6	+180.6%
Contains more FolateFolate	+540%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Polyunsaturated fat	7.845g	28.223g	136%
Vitamin B5	0.864mg	4.03mg	63%
Vitamin B1	0.423mg	1.163mg	62%
Vitamin B6	0.417mg	1.17mg	58%
Copper	2.195mg	1.747mg	50%
Monounsaturated fat	23.797g	4.848g	47%
Selenium	19.9µg		36%
Folate	25µg	160µg	34%
Vitamin K	34.1µg		28%
Vitamin B2	0.058mg	0.415mg	27%
Iron	6.68mg	4.9mg	22%
Saturated fat	7.783g	3.682g	19%
Manganese	1.655mg	2.014mg	16%
Magnesium	292mg	353mg	15%
Fiber	3.3g		13%
Starch	23.49g		10%
Fats	43.85g	38.45g	8%
Vitamin B3	1.062mg	2.284mg	8%
Zinc	5.78mg	5.05mg	7%
Phosphorus	593mg	644mg	7%
Vitamin E	0.9mg		6%
Protein	18.22g	16.18g	4%
Calcium	37mg	78mg	4%
Calories	553kcal	517kcal	2%
Vitamin C	0.5mg	0mg	1%
Carbs	30.19g	34.29g	1%
Potassium	660mg	687mg	1%
Protein per 100 calories	3.3g	3.1g	N/A
Calories per 10 g protein	304kcal	320kcal	N/A
Weight per 100 calories	18g	19g	N/A
Unsaturated / Saturated Fat ratio	4.1	9	N/A
Net carbs	26.89g	34.29g	N/A
Sugar	5.91g		N/A
Sodium	12mg	3mg	0%
Vitamin A	0µg	3µg	0%
Tryptophan	0.287mg	0.183mg	0%
Threonine	0.688mg	0.586mg	0%
Isoleucine	0.789mg	0.717mg	0%
Leucine	1.472mg	1.154mg	0%
Lysine	0.928mg	0.534mg	0%
Methionine	0.362mg	0.284mg	0%
Phenylalanine	0.951mg	0.806mg	0%
Valine	1.094mg	1.025mg	0%
Histidine	0.456mg	0.452mg	0%
Fructose	0.05g		0%