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  6. Safflower vs. Beechnuts

Safflower vs. Beechnuts — In-Depth Nutrition Comparison

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How are safflower and beechnuts different?

  • Safflower is richer in copper, phosphorus, magnesium, vitamin B1, vitamin B5, zinc, vitamin B6, iron, and manganese, while beechnuts are higher in vitamin C.
  • Safflower covers your daily need for copper, 120% more than beechnuts.

Seeds, safflower seed kernels, dried and Nuts, beechnuts, dried types were used in this article.

Infographic

Safflower vs Beechnuts 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 90% 92% 223% 9.8% 0% 5% 175% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +7700%
Contains more IronIron +99.2%
Contains more CopperCopper +160.7%
Contains more ZincZinc +1302.8%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -92.1%
Contains more ManganeseManganese +50.2%
Contains more PotassiumPotassium +48%
~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%
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 52% 0% 0% 0% 76% 86% 16% 56% 158% 0% 0% 85%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +282.6%
Contains more Vitamin B2Vitamin B2 +11.9%
Contains more Vitamin B3Vitamin B3 +160.4%
Contains more Vitamin B5Vitamin B5 +335.7%
Contains more Vitamin B6Vitamin B6 +71.1%
Contains more FolateFolate +41.6%
Contains more Vitamin CVitamin C +∞%
~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 Beechnuts DV% diff.
Copper 1.747mg 0.67mg 120%
Phosphorus 644mg 0mg 92%
Magnesium 353mg 0mg 84%
Vitamin B1 1.163mg 0.304mg 72%
Vitamin B5 4.03mg 0.925mg 62%
Polyunsaturated fat 28.223g 20.089g 54%
Zinc 5.05mg 0.36mg 43%
Monounsaturated fat 4.848g 21.892g 43%
Vitamin B6 1.17mg 0.684mg 37%
Iron 4.9mg 2.46mg 31%
Manganese 2.014mg 1.341mg 29%
Protein 16.18g 6.2g 20%
Fats 38.45g 50g 18%
Vitamin C 0mg 15.5mg 17%
Folate 160µg 113µg 12%
Potassium 687mg 1017mg 10%
Vitamin B3 2.284mg 0.877mg 9%
Saturated fat 3.682g 5.719g 9%
Calcium 78mg 1mg 8%
Calories 517kcal 576kcal 3%
Vitamin B2 0.415mg 0.371mg 3%
Sodium 3mg 38mg 2%
Protein per 100 calories 3.1g 1.1g N/A
Calories per 10 g protein 320kcal 929kcal N/A
Weight per 100 calories 19g 17g N/A
Unsaturated / Saturated Fat ratio 9 7.3 N/A
Net carbs 34.29g 33.5g N/A
Carbs 34.29g 33.5g 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.069mg 0%
Threonine 0.586mg 0.221mg 0%
Isoleucine 0.717mg 0.245mg 0%
Leucine 1.154mg 0.367mg 0%
Lysine 0.534mg 0.367mg 0%
Methionine 0.284mg 0.146mg 0%
Phenylalanine 0.806mg 0.262mg 0%
Valine 1.025mg 0.346mg 0%
Histidine 0.452mg 0.172mg 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
6% 50% 34% 7% 4%
Protein: 6.2 g
Fats: 50 g
Carbs: 33.5 g
Water: 6.6 g
Other: 3.7 g
Contains more ProteinProtein +161%
Contains more OtherOther +47.6%
Contains more FatsFats +30%
Contains more WaterWater +17.4%
~equal in Carbs ~33.5g

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
12% 46% 42%
Saturated fat: Sat. Fat 5.719 g
Monounsaturated fat: Mono. Fat 21.892 g
Polyunsaturated fat: Poly. Fat 20.089 g
Contains less Sat. FatSaturated fat -35.6%
Contains more Poly. FatPolyunsaturated fat +40.5%
Contains more Mono. FatMonounsaturated fat +351.6%

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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. Beechnuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170161/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.