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  6. Safflower vs. Peanut

Safflower vs. Peanut — In-Depth Nutrition Comparison

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How are safflower and peanuts different?

  • Safflower is richer in copper, vitamin B6, vitamin B5, magnesium, vitamin B1, phosphorus, vitamin B2, and zinc, while peanuts are higher in vitamin B3 and folate.
  • Safflower covers your daily need for copper, 67% more than peanuts.
  • Safflower contains 3 times more vitamin B6 than peanuts. Safflower contains 1.17mg of vitamin B6, while peanuts contain 0.348mg.

Seeds, safflower seed kernels, dried and Peanuts, all types, raw types were used in this article.

Infographic

Safflower vs Peanut infographic
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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.
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%
Peanut
Peanut
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains more MagnesiumMagnesium +110.1%
Contains more CopperCopper +52.7%
Contains more ZincZinc +54.4%
Contains more PhosphorusPhosphorus +71.3%
Contains less SodiumSodium -83.3%
Contains more CalciumCalcium +17.9%
~equal in Potassium ~705mg
~equal in Iron ~4.58mg
~equal in Manganese ~1.934mg

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%
Peanut
Peanut
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% 0% 167% 160% 31% 226% 106% 80% 0% 0% 180%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +81.7%
Contains more Vitamin B2Vitamin B2 +207.4%
Contains more Vitamin B5Vitamin B5 +128.1%
Contains more Vitamin B6Vitamin B6 +236.2%
Contains more Vitamin B3Vitamin B3 +428.3%
Contains more FolateFolate +50%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Peanut DV% diff.
Polyunsaturated fat 28.223g 15.558g 84%
Copper 1.747mg 1.144mg 67%
Vitamin B6 1.17mg 0.348mg 63%
Vitamin B3 2.284mg 12.066mg 61%
Vitamin E 8.33mg 56%
Monounsaturated fat 4.848g 24.426g 49%
Vitamin B5 4.03mg 1.767mg 45%
Magnesium 353mg 168mg 44%
Vitamin B1 1.163mg 0.64mg 44%
Phosphorus 644mg 376mg 38%
Fiber 8.5g 34%
Vitamin B2 0.415mg 0.135mg 22%
Folate 160µg 240µg 20%
Protein 16.18g 25.8g 19%
Fats 38.45g 49.24g 17%
Zinc 5.05mg 3.27mg 16%
Selenium 7.2µg 13%
Saturated fat 3.682g 6.279g 12%
Choline 52.5mg 10%
Carbs 34.29g 16.13g 6%
Iron 4.9mg 4.58mg 4%
Calories 517kcal 567kcal 3%
Manganese 2.014mg 1.934mg 3%
Calcium 78mg 92mg 1%
Potassium 687mg 705mg 1%
Sodium 3mg 18mg 1%
Protein per 100 calories 3.1g 4.6g N/A
Calories per 10 g protein 320kcal 220kcal N/A
Weight per 100 calories 19g 18g N/A
Unsaturated / Saturated Fat ratio 9 6.4 N/A
Net carbs 34.29g 7.63g N/A
Sugar 4.72g N/A
Vitamin A 3µg 0µg 0%
Tryptophan 0.183mg 0.25mg 0%
Threonine 0.586mg 0.883mg 0%
Isoleucine 0.717mg 0.907mg 0%
Leucine 1.154mg 1.672mg 0%
Lysine 0.534mg 0.926mg 0%
Methionine 0.284mg 0.317mg 0%
Phenylalanine 0.806mg 1.377mg 0%
Valine 1.025mg 1.082mg 0%
Histidine 0.452mg 0.652mg 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
Peanut
Peanut
3
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more CarbsCarbs +112.6%
Contains more OtherOther +134.3%
Contains more ProteinProtein +59.5%
Contains more FatsFats +28.1%
Contains more WaterWater +15.7%

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
Peanut
Peanut
1
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -41.4%
Contains more Poly. FatPolyunsaturated fat +81.4%
Contains more Mono. FatMonounsaturated fat +403.8%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.