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  6. Safflower vs. Pine nuts

Safflower vs. Pine nuts — In-Depth Nutrition Comparison

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How are Safflower and Pine nuts different?

  • Safflower is richer in Vitamin B6, Vitamin B5, Vitamin B1, Copper, Folate, Magnesium, and Vitamin B2, while Pine nuts are higher in Manganese, Vitamin B3, and Zinc.
  • Pine nuts covers your daily need of Manganese 295% more than Safflower.
  • Safflower contains 13 times more Vitamin B5 than Pine nuts. Safflower contains 4.03mg of Vitamin B5, while Pine nuts contain 0.313mg.

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

Infographic

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

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
6
:
4
Pine nuts
Pine nuts
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92.1%
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%
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%
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%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Safflower
Safflower
4
:
1
Pine nuts
Pine nuts
Contains more Protein +18.2%
Contains more Carbs +162.2%
Contains more Water +146.5%
Contains more Other +111.6%
Contains more Fats +77.8%
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
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
Contains more Protein +18.2%
Contains more Carbs +162.2%
Contains more Water +146.5%
Contains more Other +111.6%
Contains more Fats +77.8%

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Safflower Pine nuts
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 Safflower Pine nuts Opinion
Net carbs 34.29g 9.38g Safflower
Protein 16.18g 13.69g Safflower
Fats 38.45g 68.37g Pine nuts
Carbs 34.29g 13.08g Safflower
Calories 517kcal 673kcal Pine nuts
Starch 1.43g Pine nuts
Fructose 0.07g Pine nuts
Sugar 3.59g Safflower
Fiber 3.7g Pine nuts
Calcium 78mg 16mg Safflower
Iron 4.9mg 5.53mg Pine nuts
Magnesium 353mg 251mg Safflower
Phosphorus 644mg 575mg Safflower
Potassium 687mg 597mg Safflower
Sodium 3mg 2mg Pine nuts
Zinc 5.05mg 6.45mg Pine nuts
Copper 1.747mg 1.324mg Safflower
Manganese 2.014mg 8.802mg Pine nuts
Selenium 0.7µg Pine nuts
Vitamin A 50IU 29IU Safflower
Vitamin A RAE 3µg 1µg Safflower
Vitamin E 9.33mg Pine nuts
Vitamin C 0mg 0.8mg Pine nuts
Vitamin B1 1.163mg 0.364mg Safflower
Vitamin B2 0.415mg 0.227mg Safflower
Vitamin B3 2.284mg 4.387mg Pine nuts
Vitamin B5 4.03mg 0.313mg Safflower
Vitamin B6 1.17mg 0.094mg Safflower
Folate 160µg 34µg Safflower
Vitamin K 53.9µg Pine nuts
Tryptophan 0.183mg 0.107mg Safflower
Threonine 0.586mg 0.37mg Safflower
Isoleucine 0.717mg 0.542mg Safflower
Leucine 1.154mg 0.991mg Safflower
Lysine 0.534mg 0.54mg Pine nuts
Methionine 0.284mg 0.259mg Safflower
Phenylalanine 0.806mg 0.524mg Safflower
Valine 1.025mg 0.687mg Safflower
Histidine 0.452mg 0.341mg Safflower
Saturated Fat 3.682g 4.899g Safflower
Monounsaturated Fat 4.848g 18.764g Pine nuts
Polyunsaturated fat 28.223g 34.071g 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
Safflower Pine 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
51%
Pine nuts
Minerals Daily Need Coverage Score
178%
Safflower
246%
Pine nuts

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