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  6. Hickory nut vs. Safflower

Hickory nut vs. Safflower — In-Depth Nutrition Comparison

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Differences between hickory nut and safflower

  • Hickory nut are higher in manganese and fats; however, safflower is richer in copper, vitamin B6, vitamin B5, phosphorus, magnesium, iron, folate, and vitamin B1.
  • Hickory nut' daily need coverage for manganese is 113% higher.
  • Hickory nut have 2 times more fats than safflower. While hickory nut have 64.37g of fats, safflower has only 38.45g.

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

Infographic

Hickory nut vs Safflower infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 6.7% 0% 2.3% 0% 217% 30% 17% 105% 44% 0% 0% 30%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +133.3%
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 D ~0µg
~equal in Vitamin E ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Hickory nut Safflower DV% diff.
Manganese 4.61mg 2.014mg 113%
Copper 0.738mg 1.747mg 112%
Vitamin B6 0.192mg 1.17mg 75%
Monounsaturated fat 32.611g 4.848g 69%
Vitamin B5 1.746mg 4.03mg 46%
Phosphorus 336mg 644mg 44%
Magnesium 173mg 353mg 43%
Polyunsaturated fat 21.886g 28.223g 42%
Fats 64.37g 38.45g 40%
Iron 2.12mg 4.9mg 35%
Folate 40µg 160µg 30%
Fiber 6.4g 26%
Vitamin B1 0.867mg 1.163mg 25%
Vitamin B2 0.131mg 0.415mg 22%
Selenium 8.1µg 15%
Saturated fat 7.038g 3.682g 15%
Vitamin B3 0.907mg 2.284mg 9%
Calories 657kcal 517kcal 7%
Protein 12.72g 16.18g 7%
Potassium 436mg 687mg 7%
Zinc 4.31mg 5.05mg 7%
Carbs 18.25g 34.29g 5%
Vitamin C 2mg 0mg 2%
Calcium 61mg 78mg 2%
Protein per 100 calories 1.9g 3.1g N/A
Calories per 10 g protein 517kcal 320kcal N/A
Weight per 100 calories 15g 19g N/A
Unsaturated / Saturated Fat ratio 7.7 9 N/A
Net carbs 11.85g 34.29g N/A
Sodium 1mg 3mg 0%
Vitamin A 7µg 3µg 0%
Tryptophan 0.139mg 0.183mg 0%
Threonine 0.422mg 0.586mg 0%
Isoleucine 0.576mg 0.717mg 0%
Leucine 1.027mg 1.154mg 0%
Lysine 0.497mg 0.534mg 0%
Methionine 0.3mg 0.284mg 0%
Phenylalanine 0.713mg 0.806mg 0%
Valine 0.73mg 1.025mg 0%
Histidine 0.389mg 0.452mg 0%

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%

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%

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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.