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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% 2.3% 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% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
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 E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

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%
Saturated fat 7.038g 3.682g 15%
Selenium 8.1µg 15%
Vitamin B3 0.907mg 2.284mg 9%
Calories 657kcal 517kcal 7%
Protein 12.72g 16.18g 7%
Zinc 4.31mg 5.05mg 7%
Potassium 436mg 687mg 7%
Carbs 18.25g 34.29g 5%
Calcium 61mg 78mg 2%
Vitamin C 2mg 0mg 2%
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%
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%

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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.