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  6. Safflower vs. Acorns

Safflower vs. Acorns — In-Depth Nutrition Comparison

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How are safflower and acorns 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.
  • Safflower contains 10 times more vitamin B1 than acorns. While safflower contains 1.163mg of vitamin B1, acorns contain only 0.112mg.

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

Infographic

Safflower vs Acorns 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
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%
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%
Contains less SodiumSodium -100%
~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.
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%
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%
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 ~µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +163.1%
Contains more FatsFats +61.1%
Contains more OtherOther +307.5%
Contains more CarbsCarbs +18.8%
Contains more WaterWater +396.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
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
Contains more Poly. FatPolyunsaturated fat +514.1%
Contains less Sat. FatSaturated fat -15.8%
Contains more Mono. FatMonounsaturated fat +211.7%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Acorns - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170157/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.