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Safflower vs Pecan - In-Depth Nutrition Comparison

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Comparison summary

Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.498g)
Which food contains less Sugars?
Safflower
Safflower contains less Sugars (difference - 3.97g)
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Safflower Pecan
Lower in price ok
Rich in minerals ok
Lower in glycemic index ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Rich in vitamins Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Safflower Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
53
Safflower
23
Pecan
Mineral Summary Score
123
Safflower
68
Pecan

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Pecan
Contains more Iron +93.7%
Contains more Calcium +11.4%
Contains more Potassium +67.6%
Contains more Magnesium +191.7%
Contains more Copper +45.6%
Contains more Zinc +11.5%
Contains more Phosphorus +132.5%
Contains less Sodium -100%
Contains more Iron +93.7%
Contains more Calcium +11.4%
Contains more Potassium +67.6%
Contains more Magnesium +191.7%
Contains more Copper +45.6%
Contains more Zinc +11.5%
Contains more Phosphorus +132.5%
Contains less Sodium -100%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
4
Pecan
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B5 +367%
Contains more Vitamin B6 +457.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +12%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B5 +367%
Contains more Vitamin B6 +457.1%
Contains more Vitamin C +∞%
Contains more Vitamin A +12%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
97%
Safflower
55%
Pecan
Carbohydrates
34%
Safflower
14%
Pecan
Fats
177%
Safflower
332%
Pecan

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Safflower Pecan Opinion
Calories 517 691 Pecan
Protein 16.18 9.17 Safflower
Fats 38.45 71.97 Pecan
Vitamin C 0 1.1 Pecan
Carbs 34.29 13.86 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 2.53 Safflower
Calcium 78 70 Safflower
Potassium 687 410 Safflower
Magnesium 353 121 Safflower
Sugars 3.97 Pecan
Fiber 9.6 Pecan
Copper 1.747 1.2 Safflower
Zinc 5.05 4.53 Safflower
Starch 0.46 Pecan
Phosphorus 644 277 Safflower
Sodium 3 0 Pecan
Vitamin A 50 56 Pecan
Vitamin E 1.4 Pecan
Vitamin D 0 0
Vitamin B1 1.163 0.66 Safflower
Vitamin B2 0.415 0.13 Safflower
Vitamin B3 2.284 1.167 Safflower
Vitamin B5 4.03 0.863 Safflower
Vitamin B6 1.17 0.21 Safflower
Vitamin B12 0 0
Vitamin K 3.5 Pecan
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 3.682 6.18 Safflower
Monounsaturated Fat 4.848 40.801 Pecan
Polyunsaturated fat 28.223 21.614 Safflower
Tryptophan 0.183 0.093 Safflower
Threonine 0.586 0.306 Safflower
Isoleucine 0.717 0.336 Safflower
Leucine 1.154 0.598 Safflower
Lysine 0.534 0.287 Safflower
Methionine 0.284 0.183 Safflower
Phenylalanine 0.806 0.426 Safflower
Valine 1.025 0.411 Safflower
Histidine 0.452 0.262 Safflower
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.