Seeds, safflower seed kernels vs Nuts, acorns
Nutrition comparison per 100 g serving
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Seeds, safflower seed kernels wins in 18 out of 25 nutrient categories
Seeds, safflower seed kernels: 18
vs
Nuts, acorns: 2
(5 ties)
Overview
| Nutrient | Seeds, safflower seed kernels | Nuts, acorns | Winner |
|---|---|---|---|
| Calories | 517 cal | 387 cal | |
| Protein | 16.2 g | 6.2 g | |
| Carbs | 34.3 g | 40.8 g | |
| Fat | 38.5 g | 23.9 g | |
| Fiber | 0 g | 0 g | Tie |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Seeds, safflower seed kernels | Nuts, acorns | Winner |
|---|---|---|---|
| Folate, total | 160 UG | 87 UG | |
| Niacin | 2.3 MG | 1.8 MG | |
| Pantothenic acid | 4.0 MG | 0.7 MG | |
| Riboflavin | 0.4 MG | 0.1 MG | |
| Thiamin | 1.2 MG | 0.1 MG | |
| Vitamin A, RAE | 3 UG | 2 UG | |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 1.2 MG | 0.5 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Seeds, safflower seed kernels | Nuts, acorns | Winner |
|---|---|---|---|
| Calcium, Ca | 78 MG | 41 MG | |
| Copper, Cu | 1.7 MG | 0.6 MG | |
| Iron, Fe | 4.9 MG | 0.8 MG | |
| Magnesium, Mg | 353 MG | 62 MG | |
| Manganese, Mn | 2.0 MG | 1.3 MG | |
| Phosphorus, P | 644 MG | 79 MG | |
| Potassium, K | 687 MG | 539 MG | |
| Sodium, Na | 3 MG | 0 MG | |
| Zinc, Zn | 5.1 MG | 0.5 MG |