Safflower vs. Hickory nut — In-Depth Nutrition Comparison
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Differences between Safflower and Hickory nut
- Safflower is higher in Copper, Vitamin B6, Vitamin B5, Phosphorus, Magnesium, Iron, Folate, Vitamin B1, and Vitamin B2, however, Hickory nut are richer in Manganese.
- Hickory nut' daily need coverage for Manganese is 113% higher.
- Safflower has 6 times more Vitamin B6 than Hickory nut. While Safflower has 1.17mg of Vitamin B6, Hickory nut have only 0.192mg.
The food types used in this comparison are Seeds, safflower seed kernels, dried and Nuts, hickorynuts, dried.
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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.
Contains
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Calcium
+27.9%
Contains
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Iron
+131.1%
Contains
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Magnesium
+104%
Contains
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Phosphorus
+91.7%
Contains
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Potassium
+57.6%
Contains
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Zinc
+17.2%
Contains
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Copper
+136.7%
Contains
less
Sodium
-66.7%
Contains
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Manganese
+128.9%
Contains
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Calcium
+27.9%
Contains
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Iron
+131.1%
Contains
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Magnesium
+104%
Contains
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Phosphorus
+91.7%
Contains
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Potassium
+57.6%
Contains
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Zinc
+17.2%
Contains
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Copper
+136.7%
Contains
less
Sodium
-66.7%
Contains
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Manganese
+128.9%
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.
:
Contains
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Vitamin B1
+34.1%
Contains
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Vitamin B2
+216.8%
Contains
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Vitamin B3
+151.8%
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Vitamin B5
+130.8%
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Vitamin B6
+509.4%
Contains
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Folate
+300%
Contains
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Vitamin A
+162%
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Vitamin C
+∞%
Contains
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Vitamin B1
+34.1%
Contains
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Vitamin B2
+216.8%
Contains
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Vitamin B3
+151.8%
Contains
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Vitamin B5
+130.8%
Contains
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Vitamin B6
+509.4%
Contains
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Folate
+300%
Contains
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Vitamin A
+162%
Contains
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+27.2%
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Carbs
+87.9%
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Water
+112.1%
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Other
+171.6%
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Fats
+67.4%
Protein:
16.18 g
Fats:
38.45 g
Carbs:
34.29 g
Water:
5.62 g
Other:
5.46 g
Protein:
12.72 g
Fats:
64.37 g
Carbs:
18.25 g
Water:
2.65 g
Other:
2.01 g
Contains
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Protein
+27.2%
Contains
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Carbs
+87.9%
Contains
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Water
+112.1%
Contains
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Other
+171.6%
Contains
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Fats
+67.4%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-47.7%
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Polyunsaturated fat
+29%
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Monounsaturated Fat
+572.7%
Saturated Fat:
3.682 g
Monounsaturated Fat:
4.848 g
Polyunsaturated fat:
28.223 g
Saturated Fat:
7.038 g
Monounsaturated Fat:
32.611 g
Polyunsaturated fat:
21.886 g
Contains
less
Saturated Fat
-47.7%
Contains
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Polyunsaturated fat
+29%
Contains
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Monounsaturated Fat
+572.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Sugar | Equal | ||
| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 34.29g | 11.85g |
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| Protein | 16.18g | 12.72g |
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| Fats | 38.45g | 64.37g |
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| Carbs | 34.29g | 18.25g |
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| Calories | 517kcal | 657kcal |
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| Fiber | 6.4g |
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| Calcium | 78mg | 61mg |
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| Iron | 4.9mg | 2.12mg |
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| Magnesium | 353mg | 173mg |
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| Phosphorus | 644mg | 336mg |
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| Potassium | 687mg | 436mg |
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| Sodium | 3mg | 1mg |
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| Zinc | 5.05mg | 4.31mg |
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| Copper | 1.747mg | 0.738mg |
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| Manganese | 2.014mg | 4.61mg |
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| Selenium | 8.1µg |
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| Vitamin A | 50IU | 131IU |
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| Vitamin A RAE | 3µg | 7µg |
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| Vitamin C | 0mg | 2mg |
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| Vitamin B1 | 1.163mg | 0.867mg |
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| Vitamin B2 | 0.415mg | 0.131mg |
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| Vitamin B3 | 2.284mg | 0.907mg |
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| Vitamin B5 | 4.03mg | 1.746mg |
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| Vitamin B6 | 1.17mg | 0.192mg |
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| Folate | 160µg | 40µg |
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| Tryptophan | 0.183mg | 0.139mg |
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| Threonine | 0.586mg | 0.422mg |
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| Isoleucine | 0.717mg | 0.576mg |
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| Leucine | 1.154mg | 1.027mg |
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| Lysine | 0.534mg | 0.497mg |
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| Methionine | 0.284mg | 0.3mg |
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| Phenylalanine | 0.806mg | 0.713mg |
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| Valine | 1.025mg | 0.73mg |
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| Histidine | 0.452mg | 0.389mg |
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| Saturated Fat | 3.682g | 7.038g |
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| Monounsaturated Fat | 4.848g | 32.611g |
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| Polyunsaturated fat | 28.223g | 21.886g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
89%
38%
Minerals Daily Need Coverage Score
178%
141%
Comparison summary
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 3.356g)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Hickory nut contains less Sodium (difference - 2mg)
Which food is cheaper?
Hickory nut is cheaper (difference - $0.8)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()