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  6. Safflower vs. Pili nuts

Safflower vs. Pili nuts — In-Depth Nutrition Comparison

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What are the main differences between Safflower and Pili nuts?

  • Safflower is richer in Copper, Vitamin B6, Vitamin B5, Folate, Vitamin B2, Vitamin B1, Zinc, and Iron, yet Pili nuts are richer in Manganese.
  • Pili nuts' daily need coverage for Saturated Fat is 138% higher.
  • Safflower has 10 times more Vitamin B6 than Pili nuts. Safflower has 1.17mg of Vitamin B6, while Pili nuts have 0.115mg.
  • Safflower contains less Saturated Fat.

We used Seeds, safflower seed kernels, dried and Nuts, pilinuts, dried types in this comparison.

Infographic

Safflower vs Pili nuts 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.
Safflower
Safflower
6
:
2
Pili nuts
Pili nuts
Contains more Iron +38.8%
Contains more Magnesium +16.9%
Contains more Phosphorus +12%
Contains more Potassium +35.5%
Contains more Zinc +70%
Contains more Copper +82.4%
Contains more Calcium +85.9%
Contains more Manganese +14.8%
Equal in Sodium - 3
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Pili nuts
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 133% 216% 247% 45% 1% 81% 320% 302% 0%
Contains more Iron +38.8%
Contains more Magnesium +16.9%
Contains more Phosphorus +12%
Contains more Potassium +35.5%
Contains more Zinc +70%
Contains more Copper +82.4%
Contains more Calcium +85.9%
Contains more Manganese +14.8%
Equal in Sodium - 3

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.
Safflower
Safflower
8
:
1
Pili nuts
Pili nuts
Contains more Vitamin A +22%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +741.3%
Contains more Vitamin B6 +917.4%
Contains more Folate +166.7%
Contains more Vitamin C +∞%
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%
Pili nuts
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% 2% 229% 22% 10% 29% 27% 45% 0% 0%
Contains more Vitamin A +22%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +741.3%
Contains more Vitamin B6 +917.4%
Contains more Folate +166.7%
Contains more Vitamin C +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
4
:
1
Pili nuts
Pili nuts
Contains more Protein +49.8%
Contains more Carbs +761.6%
Contains more Water +102.9%
Contains more Other +88.3%
Contains more Fats +106.9%
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
Pili nuts
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 g
Contains more Protein +49.8%
Contains more Carbs +761.6%
Contains more Water +102.9%
Contains more Other +88.3%
Contains more Fats +106.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Safflower
Safflower
2
:
1
Pili nuts
Pili nuts
Contains less Saturated Fat -88.2%
Contains more Polyunsaturated fat +271.1%
Contains more Monounsaturated Fat +667.9%
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Pili nuts
41% 49% 10%
Saturated Fat: 31.184 g
Monounsaturated Fat: 37.229 g
Polyunsaturated fat: 7.605 g
Contains less Saturated Fat -88.2%
Contains more Polyunsaturated fat +271.1%
Contains more Monounsaturated Fat +667.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower Pili nuts Opinion
Net carbs 34.29g 3.98g Safflower
Protein 16.18g 10.8g Safflower
Fats 38.45g 79.55g Pili nuts
Carbs 34.29g 3.98g Safflower
Calories 517kcal 719kcal Pili nuts
Calcium 78mg 145mg Pili nuts
Iron 4.9mg 3.53mg Safflower
Magnesium 353mg 302mg Safflower
Phosphorus 644mg 575mg Safflower
Potassium 687mg 507mg Safflower
Sodium 3mg 3mg
Zinc 5.05mg 2.97mg Safflower
Copper 1.747mg 0.958mg Safflower
Manganese 2.014mg 2.313mg Pili nuts
Vitamin A 50IU 41IU Safflower
Vitamin A RAE 3µg 2µg Safflower
Vitamin C 0mg 0.6mg Pili nuts
Vitamin B1 1.163mg 0.913mg Safflower
Vitamin B2 0.415mg 0.093mg Safflower
Vitamin B3 2.284mg 0.519mg Safflower
Vitamin B5 4.03mg 0.479mg Safflower
Vitamin B6 1.17mg 0.115mg Safflower
Folate 160µg 60µg Safflower
Tryptophan 0.183mg 0.189mg Pili nuts
Threonine 0.586mg 0.407mg Safflower
Isoleucine 0.717mg 0.483mg Safflower
Leucine 1.154mg 0.89mg Safflower
Lysine 0.534mg 0.369mg Safflower
Methionine 0.284mg 0.395mg Pili nuts
Phenylalanine 0.806mg 0.497mg Safflower
Valine 1.025mg 0.701mg Safflower
Histidine 0.452mg 0.255mg Safflower
Saturated Fat 3.682g 31.184g Safflower
Monounsaturated Fat 4.848g 37.229g Pili nuts
Polyunsaturated fat 28.223g 7.605g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Pili nuts
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
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%
Safflower
30%
Pili nuts
Minerals Daily Need Coverage Score
178%
Safflower
139%
Pili nuts

Comparison summary

Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 27.502g)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is cheaper?
Pili nuts
Pili nuts is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
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 ()

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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.