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Almond butter
Almond butter2
VS
Safflower seed kernels, dried Leader
Safflower seed kernels, dried5

Safflower seed kernels, dried leads 5–2 · 7 categories decided · 1 tie

Both foods compared at 100 kcal.

The verdict

Safflower seed kernels, dried comes out ahead, winning 5 of 7 nutrient match-ups.

Pick Almond butter for more protein and more calcium.

Pick Safflower seed kernels, dried for less saturated fat, less sodium, more potassium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    100 kcal
    100 kcal
  • Proteinmore is better
    WIN3.41 g
    3.13 g
  • Carbohydrate
    3.07 g
    6.63 g
  • Fibermore is better
    1.68 g
    —
  • Total sugarsless is better
    1.02 g
    —
  • Total fat
    9.04 g
    7.44 g
  • Saturated fatless is better
    1.07 g
    0.71 gWIN
  • Sodiumless is better
    36.97 mg
    0.58 mgWIN
  • Potassiummore is better
    121.82 mg
    132.88 mgWIN
  • Calciummore is better
    WIN56.51 mg
    15.09 mg
  • Ironmore is better
    0.57 mg
    0.95 mgWIN
  • Magnesiummore is better
    45.44 mg
    68.28 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.