Nuts, almonds vs Seeds, safflower seed kernels
Nutrition comparison per 100 g serving
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It's a tie, both foods score equally across 29 nutrient categories
Nuts, almonds: 12
vs
Seeds, safflower seed kernels: 12
(5 ties)
Overview
| Nutrient | Nuts, almonds | Seeds, safflower seed kernels | Winner |
|---|---|---|---|
| Calories | 607 cal | 517 cal | |
| Protein | 21.2 g | 16.2 g | |
| Carbs | 17.7 g | 34.3 g | |
| Fat | 55.2 g | 38.5 g | |
| Fiber | 10.5 g | 0 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Nuts, almonds | Seeds, safflower seed kernels | Winner |
|---|---|---|---|
| Choline, total | 52.1 MG | 0 MG | |
| Folate, total | 27 UG | 160 UG | |
| Niacin | 3.7 MG | 2.3 MG | |
| Pantothenic acid | 0.2 MG | 4.0 MG | |
| Riboflavin | 0.8 MG | 0.4 MG | |
| Thiamin | 0.1 MG | 1.2 MG | |
| Vitamin A, RAE | 0 UG | 3 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 1.2 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 26.0 MG | 0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Nuts, almonds | Seeds, safflower seed kernels | Winner |
|---|---|---|---|
| Calcium, Ca | 291 MG | 78 MG | |
| Copper, Cu | 1.0 MG | 1.7 MG | |
| Iron, Fe | 3.7 MG | 4.9 MG | |
| Magnesium, Mg | 274 MG | 353 MG | |
| Manganese, Mn | 2.5 MG | 2.0 MG | |
| Phosphorus, P | 466 MG | 644 MG | |
| Potassium, K | 699 MG | 687 MG | |
| Selenium, Se | 4.1 UG | 0 UG | |
| Sodium, Na | 143 MG | 3 MG | |
| Zinc, Zn | 3.1 MG | 5.1 MG |