Safflower vs. Brazil nut — In-Depth Nutrition Comparison

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How are safflower and brazil nut different?

Safflower is higher in vitamin B6, vitamin B5, vitamin B1, folate, manganese, iron, vitamin B2, and vitamin B3; however, brazil nut is richer in fats.
Daily need coverage for vitamin B6 for safflower is 82% higher.
Safflower contains 22 times more vitamin B5 than brazil nut. While safflower contains 4.03mg of vitamin B5, brazil nut contains only 0.184mg.
Safflower has less saturated fat.

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

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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.

Safflower

Brazil nut

Contains more IronIron	+101.6%
Contains more ZincZinc	+24.4%
Contains more ManganeseManganese	+64.7%

Contains more CalciumCalcium	+105.1%
Contains more PhosphorusPhosphorus	+12.6%
Contains more SeleniumSelenium	+∞%

~equal in Magnesium ~376mg

~equal in Potassium ~659mg

~equal in Copper ~1.743mg

~equal in Sodium ~3mg

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.

Safflower

Brazil nut

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin B1Vitamin B1	+88.5%
Contains more Vitamin B2Vitamin B2	+1085.7%
Contains more Vitamin B3Vitamin B3	+674.2%
Contains more Vitamin B5Vitamin B5	+2090.2%
Contains more Vitamin B6Vitamin B6	+1058.4%
Contains more FolateFolate	+627.3%

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

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium		1917µg	3485%
Omega-6 (Linoleic acid)		23.859g	140%
Vitamin B6	1.17mg	0.101mg	82%
Vitamin B5	4.03mg	0.184mg	77%
Saturated fat	3.682g	16.134g	57%
Monounsaturated fat	4.848g	23.879g	48%
Vitamin B1	1.163mg	0.617mg	46%
Fats	38.45g	67.1g	44%
Vitamin E		5.65mg	38%
Folate	160µg	22µg	35%
Manganese	2.014mg	1.223mg	34%
Iron	4.9mg	2.43mg	31%
Fiber		7.5g	30%
Vitamin B2	0.415mg	0.035mg	29%
Polyunsaturated fat	28.223g	24.399g	25%
Phosphorus	644mg	725mg	12%
Vitamin B3	2.284mg	0.295mg	12%
Zinc	5.05mg	4.06mg	9%
Carbs	34.29g	11.74g	8%
Calcium	78mg	160mg	8%
Calories	517kcal	659kcal	7%
Magnesium	353mg	376mg	5%
Choline		28.8mg	5%
Protein	16.18g	14.32g	4%
Vitamin C	0mg	0.7mg	1%
Potassium	687mg	659mg	1%
Omega-3 (ALA)		0.018g	1%
Protein per 100 calories	3.1g	2.2g	N/A
Calories per 10 g protein	320kcal	460kcal	N/A
Weight per 100 calories	19g	15g	N/A
Unsaturated / Saturated Fat ratio	9	3	N/A
Net carbs	34.29g	4.24g	N/A
Sugar		2.33g	N/A
Copper	1.747mg	1.743mg	0%
Starch		0.25g	0%
Sodium	3mg	3mg	0%
Vitamin A	3µg	0µg	0%
Tryptophan	0.183mg	0.135mg	0%
Threonine	0.586mg	0.365mg	0%
Isoleucine	0.717mg	0.518mg	0%
Leucine	1.154mg	1.19mg	0%
Lysine	0.534mg	0.49mg	0%
Methionine	0.284mg	1.124mg	0%
Phenylalanine	0.806mg	0.639mg	0%
Valine	1.025mg	0.76mg	0%
Histidine	0.452mg	0.409mg	0%
Omega-6 (Gamma-linolenic acid)		0.018g	N/A