Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Nuts
  4. Pine nuts
  5. Compare
  6. Pine nuts vs. Safflower

Pine nuts vs. Safflower — In-Depth Nutrition Comparison

Compare

How are Pine nuts and Safflower different?

  • Pine nuts are richer in Manganese, Vitamin B3, and Zinc, while Safflower is higher in Vitamin B6, Vitamin B5, Vitamin B1, Copper, Folate, Magnesium, and Vitamin B2.
  • Pine nuts covers your daily need of Manganese 295% more than Safflower.
  • Pine nuts contain 2 times more Vitamin B3 than Safflower. Pine nuts contain 4.387mg of Vitamin B3, while Safflower contains 2.284mg.

Nuts, pine nuts, dried and Seeds, safflower seed kernels, dried types were used in this article.

Infographic

Pine nuts vs Safflower infographic
Infographic link

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.
Pine nuts
Pine nuts
5
:
5
Safflower
Safflower
Contains more Iron +12.9%
Contains less Sodium -33.3%
Contains more Zinc +27.7%
Contains more Manganese +337%
Contains more Calcium +387.5%
Contains more Magnesium +40.6%
Contains more Phosphorus +12%
Contains more Potassium +15.1%
Contains more Copper +31.9%
Pine nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 208% 180% 247% 53% 1% 176% 442% 1149% 4%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Iron +12.9%
Contains less Sodium -33.3%
Contains more Zinc +27.7%
Contains more Manganese +337%
Contains more Calcium +387.5%
Contains more Magnesium +40.6%
Contains more Phosphorus +12%
Contains more Potassium +15.1%
Contains more Copper +31.9%

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.
Pine nuts
Pine nuts
4
:
6
Safflower
Safflower
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92.1%
Contains more Vitamin A +72.4%
Contains more Vitamin B1 +219.5%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B5 +1187.5%
Contains more Vitamin B6 +1144.7%
Contains more Folate +370.6%
Pine nuts
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 187% 0% 3% 91% 53% 83% 19% 22% 26% 0% 135%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92.1%
Contains more Vitamin A +72.4%
Contains more Vitamin B1 +219.5%
Contains more Vitamin B2 +82.8%
Contains more Vitamin B5 +1187.5%
Contains more Vitamin B6 +1144.7%
Contains more Folate +370.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pine nuts
Pine nuts
1
:
4
Safflower
Safflower
Contains more Fats +77.8%
Contains more Protein +18.2%
Contains more Carbs +162.2%
Contains more Water +146.5%
Contains more Other +111.6%
Pine nuts
14% 68% 13% 2% 3%
Protein: 13.69 g
Fats: 68.37 g
Carbs: 13.08 g
Water: 2.28 g
Other: 2.58 g
Safflower
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
Contains more Fats +77.8%
Contains more Protein +18.2%
Contains more Carbs +162.2%
Contains more Water +146.5%
Contains more Other +111.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pine nuts
Pine nuts
2
:
1
Safflower
Safflower
Contains more Monounsaturated Fat +287%
Contains more Polyunsaturated fat +20.7%
Contains less Saturated Fat -24.8%
Pine nuts
8% 33% 59%
Saturated Fat: 4.899 g
Monounsaturated Fat: 18.764 g
Polyunsaturated fat: 34.071 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +287%
Contains more Polyunsaturated fat +20.7%
Contains less Saturated Fat -24.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pine nuts Safflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pine nuts Safflower Opinion
Net carbs 9.38g 34.29g Safflower
Protein 13.69g 16.18g Safflower
Fats 68.37g 38.45g Pine nuts
Carbs 13.08g 34.29g Safflower
Calories 673kcal 517kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Safflower
Fiber 3.7g Pine nuts
Calcium 16mg 78mg Safflower
Iron 5.53mg 4.9mg Pine nuts
Magnesium 251mg 353mg Safflower
Phosphorus 575mg 644mg Safflower
Potassium 597mg 687mg Safflower
Sodium 2mg 3mg Pine nuts
Zinc 6.45mg 5.05mg Pine nuts
Copper 1.324mg 1.747mg Safflower
Manganese 8.802mg 2.014mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin A 29IU 50IU Safflower
Vitamin A RAE 1µg 3µg Safflower
Vitamin E 9.33mg Pine nuts
Vitamin C 0.8mg 0mg Pine nuts
Vitamin B1 0.364mg 1.163mg Safflower
Vitamin B2 0.227mg 0.415mg Safflower
Vitamin B3 4.387mg 2.284mg Pine nuts
Vitamin B5 0.313mg 4.03mg Safflower
Vitamin B6 0.094mg 1.17mg Safflower
Folate 34µg 160µg Safflower
Vitamin K 53.9µg Pine nuts
Tryptophan 0.107mg 0.183mg Safflower
Threonine 0.37mg 0.586mg Safflower
Isoleucine 0.542mg 0.717mg Safflower
Leucine 0.991mg 1.154mg Safflower
Lysine 0.54mg 0.534mg Pine nuts
Methionine 0.259mg 0.284mg Safflower
Phenylalanine 0.524mg 0.806mg Safflower
Valine 0.687mg 1.025mg Safflower
Histidine 0.341mg 0.452mg Safflower
Saturated Fat 4.899g 3.682g Safflower
Monounsaturated Fat 18.764g 4.848g Pine nuts
Polyunsaturated fat 34.071g 28.223g Pine nuts
Omega-6 - Eicosadienoic acid 0.404g Pine nuts
Omega-6 - Gamma-linoleic acid 0.052g Pine nuts
Omega-3 - ALA 0.112g Pine nuts

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pine nuts Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Pine nuts
Pine nuts vs Hazelnut
Hazelnut
Pine nuts
Pine nuts vs Pili nuts
Pili nuts
Pine nuts
Pine nuts vs Walnut
Walnut
Safflower
Safflower vs Sunflower seed
Sunflower seed
Safflower
Safflower vs Seed
Seed
Safflower
Safflower vs Sesame
Sesame

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
51%
Pine nuts
89%
Safflower
Minerals Daily Need Coverage Score
246%
Pine nuts
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 1.217g)
Which food contains less Sodium?
Pine nuts
Pine nuts contains less Sodium (difference - 1mg)
Which food is cheaper?
Pine nuts
Pine nuts is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Pine nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170591/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.