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Hickory nut vs. Safflower — In-Depth Nutrition Comparison

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Differences between Hickory nut and Safflower

  • Hickory nut are higher in Manganese, however, Safflower is richer in Copper, Vitamin B6, Vitamin B5, Phosphorus, Magnesium, Iron, Folate, Vitamin B1, and Vitamin B2.
  • Hickory nut' daily need coverage for Manganese is 113% higher.

The food types used in this comparison are Nuts, hickorynuts, dried and Seeds, safflower seed kernels, dried.

Infographic

Hickory nut vs Safflower infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 124% 18% 38% 80% 246% 118% 144% 0.13% 601% 44%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +128.9%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +104%
Contains more CalciumCalcium +27.9%
Contains more PotassiumPotassium +57.6%
Contains more IronIron +131.1%
Contains more CopperCopper +136.7%
Contains more ZincZinc +17.2%
Contains more PhosphorusPhosphorus +91.7%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 6.7% 7.9% 0% 0% 217% 30% 17% 105% 44% 0% 0% 30% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +162%
Contains more Vitamin B1Vitamin B1 +34.1%
Contains more Vitamin B2Vitamin B2 +216.8%
Contains more Vitamin B3Vitamin B3 +151.8%
Contains more Vitamin B5Vitamin B5 +130.8%
Contains more Vitamin B6Vitamin B6 +509.4%
Contains more FolateFolate +300%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 64% 18% 3% 2%
Protein: 12.72 g
Fats: 64.37 g
Carbs: 18.25 g
Water: 2.65 g
Other: 2.01 g
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
Contains more FatsFats +67.4%
Contains more ProteinProtein +27.2%
Contains more CarbsCarbs +87.9%
Contains more WaterWater +112.1%
Contains more OtherOther +171.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 53% 36%
Saturated Fat: Sat. Fat 7.038 g
Monounsaturated Fat: Mono. Fat 32.611 g
Polyunsaturated fat: Poly. Fat 21.886 g
10% 13% 77%
Saturated Fat: Sat. Fat 3.682 g
Monounsaturated Fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains more Mono. FatMonounsaturated Fat +572.7%
Contains less Sat. FatSaturated Fat -47.7%
Contains more Poly. FatPolyunsaturated fat +29%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Hickory nut Safflower Opinion
Calories 657kcal 517kcal Hickory nut
Protein 12.72g 16.18g Safflower
Fats 64.37g 38.45g Hickory nut
Vitamin C 2mg 0mg Hickory nut
Net carbs 11.85g 34.29g Safflower
Carbs 18.25g 34.29g Safflower
Magnesium 173mg 353mg Safflower
Calcium 61mg 78mg Safflower
Potassium 436mg 687mg Safflower
Iron 2.12mg 4.9mg Safflower
Fiber 6.4g Hickory nut
Copper 0.738mg 1.747mg Safflower
Zinc 4.31mg 5.05mg Safflower
Phosphorus 336mg 644mg Safflower
Sodium 1mg 3mg Hickory nut
Vitamin A 131IU 50IU Hickory nut
Vitamin A RAE 7µg 3µg Hickory nut
Manganese 4.61mg 2.014mg Hickory nut
Selenium 8.1µg Hickory nut
Vitamin B1 0.867mg 1.163mg Safflower
Vitamin B2 0.131mg 0.415mg Safflower
Vitamin B3 0.907mg 2.284mg Safflower
Vitamin B5 1.746mg 4.03mg Safflower
Vitamin B6 0.192mg 1.17mg Safflower
Folate 40µg 160µg Safflower
Saturated Fat 7.038g 3.682g Safflower
Monounsaturated Fat 32.611g 4.848g Hickory nut
Polyunsaturated fat 21.886g 28.223g Safflower
Tryptophan 0.139mg 0.183mg Safflower
Threonine 0.422mg 0.586mg Safflower
Isoleucine 0.576mg 0.717mg Safflower
Leucine 1.027mg 1.154mg Safflower
Lysine 0.497mg 0.534mg Safflower
Methionine 0.3mg 0.284mg Hickory nut
Phenylalanine 0.713mg 0.806mg Safflower
Valine 0.73mg 1.025mg Safflower
Histidine 0.389mg 0.452mg Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hickory nut Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
35%
Hickory nut
82%
Safflower
Minerals Daily Need Coverage Score
141%
Hickory nut
178%
Safflower

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 - 3.356g)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Sodium?
Hickory nut
Hickory nut contains less Sodium (difference - 2mg)
Which food is cheaper?
Hickory nut
Hickory nut is cheaper (difference - $0.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
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. Hickory nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170177/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.