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Safflower vs. Pecan — In-Depth Nutrition Comparison

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Summary of differences between Safflower and Pecan

  • Safflower has more Vitamin B6, Vitamin B5, Copper, Magnesium, Phosphorus, Vitamin B1, Folate, Iron, and Vitamin B2, while Pecan has more Manganese.
  • Pecan covers your daily need of Manganese 108% more than Safflower.
  • Safflower contains 7 times more Folate than Pecan. While Safflower contains 160µg of Folate, Pecan contains only 22µg.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Nuts, pecans.

Infographic

Safflower vs Pecan 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.
Contains more Calcium +11.4%
Contains more Iron +93.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +132.5%
Contains more Potassium +67.6%
Contains more Zinc +11.5%
Contains more Copper +45.6%
Contains less Sodium -100%
Contains more Manganese +123.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 95% 87% 119% 37% 0% 124% 400% 587% 21%
Contains more Calcium +11.4%
Contains more Iron +93.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +132.5%
Contains more Potassium +67.6%
Contains more Zinc +11.5%
Contains more Copper +45.6%
Contains less Sodium -100%
Contains more Manganese +123.4%

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.
:
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 Folate +627.3%
Contains more Vitamin A +12%
Contains more Vitamin C +∞%
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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 Folate +627.3%
Contains more Vitamin A +12%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +76.4%
Contains more Carbs +147.4%
Contains more Water +59.7%
Contains more Other +268.9%
Contains more Fats +87.2%
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
9% 72% 14% 4%
Protein: 9.17 g
Fats: 71.97 g
Carbs: 13.86 g
Water: 3.52 g
Other: 1.48 g
Contains more Protein +76.4%
Contains more Carbs +147.4%
Contains more Water +59.7%
Contains more Other +268.9%
Contains more Fats +87.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +30.6%
Contains more Monounsaturated Fat +741.6%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
9% 59% 32%
Saturated Fat: 6.18 g
Monounsaturated Fat: 40.801 g
Polyunsaturated fat: 21.614 g
Contains less Saturated Fat -40.4%
Contains more Polyunsaturated fat +30.6%
Contains more Monounsaturated Fat +741.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Pecan Opinion
Net carbs 34.29g 4.26g Safflower
Protein 16.18g 9.17g Safflower
Fats 38.45g 71.97g Pecan
Carbs 34.29g 13.86g Safflower
Calories 517kcal 691kcal Pecan
Starch 0.46g Pecan
Fructose 0.04g Pecan
Sugar 3.97g Safflower
Fiber 9.6g Pecan
Calcium 78mg 70mg Safflower
Iron 4.9mg 2.53mg Safflower
Magnesium 353mg 121mg Safflower
Phosphorus 644mg 277mg Safflower
Potassium 687mg 410mg Safflower
Sodium 3mg 0mg Pecan
Zinc 5.05mg 4.53mg Safflower
Copper 1.747mg 1.2mg Safflower
Manganese 2.014mg 4.5mg Pecan
Selenium 3.8µg Pecan
Vitamin A 50IU 56IU Pecan
Vitamin A RAE 3µg 3µg
Vitamin E 1.4mg Pecan
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 1.163mg 0.66mg Safflower
Vitamin B2 0.415mg 0.13mg Safflower
Vitamin B3 2.284mg 1.167mg Safflower
Vitamin B5 4.03mg 0.863mg Safflower
Vitamin B6 1.17mg 0.21mg Safflower
Folate 160µg 22µg Safflower
Vitamin K 3.5µg Pecan
Tryptophan 0.183mg 0.093mg Safflower
Threonine 0.586mg 0.306mg Safflower
Isoleucine 0.717mg 0.336mg Safflower
Leucine 1.154mg 0.598mg Safflower
Lysine 0.534mg 0.287mg Safflower
Methionine 0.284mg 0.183mg Safflower
Phenylalanine 0.806mg 0.426mg Safflower
Valine 1.025mg 0.411mg Safflower
Histidine 0.452mg 0.262mg Safflower
Saturated Fat 3.682g 6.18g Safflower
Monounsaturated Fat 4.848g 40.801g Pecan
Polyunsaturated fat 28.223g 21.614g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Pecan
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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%
Safflower
31%
Pecan
Minerals Daily Need Coverage Score
178%
Safflower
149%
Pecan

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.498g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
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 contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.