Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Macadamia
  5. Compare
  6. Macadamia vs. Safflower

Macadamia vs. Safflower — In-Depth Nutrition Comparison

Compare

Important differences between macadamia and safflower

  • Macadamia has more manganese; however, safflower is richer in copper, vitamin B6, vitamin B5, phosphorus, magnesium, folate, zinc, and vitamin B2.
  • Safflower's daily need coverage for copper is 110% more.
  • Macadamia contains 3 times more saturated fat than safflower. Macadamia contains 12.061g of saturated fat, while safflower contains 3.682g.

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

Infographic

Macadamia 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 93% 26% 32% 138% 252% 35% 81% 0.65% 539% 20%
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 ManganeseManganese +105.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +171.5%
Contains more PotassiumPotassium +86.7%
Contains more IronIron +32.8%
Contains more CopperCopper +131.1%
Contains more ZincZinc +288.5%
Contains more PhosphorusPhosphorus +242.6%
Contains less SodiumSodium -40%
~equal in Calcium ~78mg

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.
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 4% 0% 0% 11% 299% 37% 46% 45% 63% 0% 0% 8.3%
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 CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +156.2%
Contains more Vitamin B5Vitamin B5 +431.7%
Contains more Vitamin B6Vitamin B6 +325.5%
Contains more FolateFolate +1354.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~1.163mg
~equal in Vitamin B3 ~2.284mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Macadamia Safflower DV% diff.
Polyunsaturated fat 1.502g 28.223g 178%
Monounsaturated fat 58.877g 4.848g 135%
Copper 0.756mg 1.747mg 110%
Manganese 4.131mg 2.014mg 92%
Vitamin B6 0.275mg 1.17mg 69%
Phosphorus 188mg 644mg 65%
Vitamin B5 0.758mg 4.03mg 65%
Fats 75.77g 38.45g 57%
Magnesium 130mg 353mg 53%
Saturated fat 12.061g 3.682g 38%
Folate 11µg 160µg 37%
Fiber 8.6g 34%
Zinc 1.3mg 5.05mg 34%
Vitamin B2 0.162mg 0.415mg 19%
Protein 7.91g 16.18g 17%
Iron 3.69mg 4.9mg 15%
Calories 718kcal 517kcal 10%
Potassium 368mg 687mg 9%
Carbs 13.82g 34.29g 7%
Selenium 3.6µg 7%
Vitamin E 0.54mg 4%
Vitamin B1 1.195mg 1.163mg 3%
Vitamin C 1.2mg 0mg 1%
Calcium 85mg 78mg 1%
Vitamin B3 2.473mg 2.284mg 1%
Protein per 100 calories 1.1g 3.1g N/A
Calories per 10 g protein 908kcal 320kcal N/A
Weight per 100 calories 14g 19g N/A
Unsaturated / Saturated Fat ratio 5 9 N/A
Net carbs 5.22g 34.29g N/A
Sugar 4.57g N/A
Starch 1.05g 0%
Sodium 5mg 3mg 0%
Vitamin A 0µg 3µg 0%
Tryptophan 0.067mg 0.183mg 0%
Threonine 0.37mg 0.586mg 0%
Isoleucine 0.314mg 0.717mg 0%
Leucine 0.602mg 1.154mg 0%
Lysine 0.018mg 0.534mg 0%
Methionine 0.023mg 0.284mg 0%
Phenylalanine 0.665mg 0.806mg 0%
Valine 0.363mg 1.025mg 0%
Histidine 0.195mg 0.452mg 0%
Fructose 0.07g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 76% 14%
Protein: 7.91 g
Fats: 75.77 g
Carbs: 13.82 g
Water: 1.36 g
Other: 1.14 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 +97.1%
Contains more ProteinProtein +104.6%
Contains more CarbsCarbs +148.1%
Contains more WaterWater +313.2%
Contains more OtherOther +378.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 81% 2%
Saturated fat: Sat. Fat 12.061 g
Monounsaturated fat: Mono. Fat 58.877 g
Polyunsaturated fat: Poly. Fat 1.502 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 +1114.5%
Contains less Sat. FatSaturated fat -69.5%
Contains more Poly. FatPolyunsaturated fat +1779%

People also compare

Macadamia
Macadamia vs Hazelnut
Hazelnut
Macadamia
Macadamia vs Cashew
Cashew
Macadamia
Macadamia vs Almonds
Almonds
Safflower
Safflower vs Sunflower seeds
Sunflower seeds
Safflower
Safflower vs Chia seeds
Chia seeds
Safflower
Safflower vs Sesame
Sesame

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. Macadamia - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170178/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.