Almonds vs Safflower Seeds: What’s The Difference?
Almonds and safflower seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on almonds and safflower seeds and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Almonds (Prunus dulcis) are the seeds of the almond tree and have been enjoyed as food for thousands of years.
Almonds have a sweet and nutty flavor and are often eaten as a snack on their own or used in a variety of sweet and savory dishes.
They can be roasted, blanched, or ground into flour and are a common ingredient in many types of baked goods, including cookies, cakes, and bread.
In addition to their tasty flavor, almonds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
Almonds are widely available and can be found in many forms, including whole, sliced, slivered, and ground. They can be purchased raw, roasted, or salted and are often sold with the skin removed.
Almonds are also available in a variety of flavors, including plain, honey-roasted, and chocolate-covered.
Whether you’re looking for a tasty snack or a versatile ingredient to add to your cooking, almonds are a great choice. They are delicious and nutritious and can be easily incorporated into the diet.
Almonds are an excellent source of Vitamin B2 (Riboflavin), and Vitamin E.
They also contain a good amount of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), and Vitamin B9 (Folate) and some Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).
Safflower seeds (Carthamus tinctorius) are the seeds of the safflower plant, which is native to the Mediterranean region.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Safflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate safflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Safflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Safflower seeds are widely available and can be found at most grocery stores.
They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving safflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Safflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B3 (Niacin).
Almonds vs Safflower Seeds Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing almonds vs safflower seeds.
This comparison will start by comparing the caloric value of almonds and safflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
|Energy||579 kcal||517 kcal|
|Carbs||21.6 g||34.3 g|
|Protein||21.2 g||16.2 g|
|Fat||49.9 g||38.4 g|
|Saturated Fat||3.8 g||3.68 g|
Almonds vs Safflower Seeds Calories
Nuts and seeds are generally high in calories; the same goes for almonds and safflower seeds, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing safflower seeds vs almonds for weight loss, safflower seeds are slightly lower in calories, with 145 calories per serving, compared to 162 calories per serving of almonds.
However, both almonds and safflower seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Almonds vs Safflower Seeds Protein
Nuts and seeds, including almonds and safflower seeds, are an important source of plant-based protein.
Almonds offer around 24% more protein than safflower seeds.
Almonds have 21.2 grams of protein per 100 grams (or 5.9g per serving), while safflower seeds have 16.2 grams of protein per 100 grams (or 4.5g per serving).
Almonds vs Safflower Seeds Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in almonds and safflower seeds.
The total amount of carbohydrates is around 37% higher in safflower seeds than in almonds. They have 34.3 grams per 100 grams, compared to 21.6 grams in almonds.
There’s less sugar in safflower seeds than in almonds, 100% precisely.
One handful of safflower seeds (28 grams) contains 0 grams of sugar, while the same amount of almonds contains 1.2 grams.
Lastly, let’s take a look at the dietary fiber in almonds and safflower seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 3.5 grams of fiber per portion, almonds are a better source of fiber than safflower seeds which offer 0 grams per portion.
Almonds vs Safflower Seeds Fats
Like the other nuts and seeds, fats in almonds and safflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in almonds and safflower seeds:
- Almonds: 49.9 grams per 100 grams
- Safflower Seeds: 38.4 per 100 grams
Speaking of saturated fats, safflower seeds are 3% lower in saturated fats.
Safflower Seeds and almonds contain 3.7 grams and 3.8 grams of saturated fat per 100 grams, respectively.
Almonds vs Safflower Seeds Vitamins Content
This section will discuss the vitamin content of almonds and safflower seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Almonds have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, safflower seeds have a higher amount of vitamin B2 (Riboflavin), vitamin B3 (Niacin), and vitamin E.
Almonds and safflower seeds contain the same amount of vitamin C, vitamin D, vitamin B12 (Cobalamin), and vitamin K.
The following table shows the exact amount of vitamins almonds and safflower seeds contain side by side, so you can easily compare them.
|Vitamin A||2 IU||50 IU|
|Vitamin B1 (Thiamine)||0.205 mg||1.16 mg|
|Vitamin B2 (Riboflavin)||1.14 mg||0.415 mg|
|Vitamin B3 (Niacin)||3.62 mg||2.28 mg|
|Vitamin B5 (Pantothenic acid)||0.471 mg||4.03 mg|
|Vitamin B6 (Pyroxidine)||0.137 mg||1.17 mg|
|Vitamin B9 (Folate)||44 µg||160 µg|
|Vitamin B12 (Cobalamin)||0||0|
|Vitamin E||25.6 mg||0|
Almonds vs Safflower Seeds Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the almonds and safflower seeds comparison focuses on their mineral content.
Almonds are a better source of copper, iron, magnesium, phosphorus, sodium, and zinc than safflower seeds.
On the other hand, safflower seeds have a higher amount of calcium, manganese, potassium, and selenium.
Almonds and safflower seeds contain the same amount of fluoride.
Check out the table below to learn how almonds and safflower seeds compare when it comes to mineral contents.
|Calcium||269 mg||78 mg|
|Copper||1.03 mg||1.75 mg|
|Iron||3.71 mg||4.9 mg|
|Magnesium||270 mg||353 mg|
|Manganese||2.18 mg||2.01 mg|
|Phosphorus||481 mg||644 mg|
|Potassium||733 mg||687 mg|
|Sodium||1 mg||3 mg|
|Zinc||3.12 mg||5.05 mg|
The Final Word
Almonds and safflower seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both almonds and safflower seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
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