Pistachio vs. Safflower — In-Depth Nutrition Comparison
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Important differences between pistachios and safflower
- Pistachios have more vitamin B6; however, safflower is richer in vitamin B5, magnesium, copper, manganese, folate, zinc, vitamin B1, phosphorus, and vitamin B2.
- Safflower's daily need coverage for vitamin B5 is 70% more.
The food varieties used in the comparison are Nuts, pistachio nuts, raw and Seeds, safflower seed kernels, dried.
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.
| Contains more CalciumCalcium | +34.6% |
| Contains more PotassiumPotassium | +49.2% |
| Contains less SodiumSodium | -66.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +191.7% |
| Contains more IronIron | +25% |
| Contains more CopperCopper | +34.4% |
| Contains more ZincZinc | +129.5% |
| Contains more PhosphorusPhosphorus | +31.4% |
| Contains more ManganeseManganese | +67.8% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +766.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +45.3% |
| Contains more Vitamin B1Vitamin B1 | +33.7% |
| Contains more Vitamin B2Vitamin B2 | +159.4% |
| Contains more Vitamin B3Vitamin B3 | +75.7% |
| Contains more Vitamin B5Vitamin B5 | +675% |
| Contains more FolateFolate | +213.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +24.6% |
| Contains more FatsFats | +17.9% |
| Contains more CarbsCarbs | +26.2% |
| Contains more WaterWater | +28.6% |
| Contains more OtherOther | +83.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +379.7% |
| Contains less Sat. FatSaturated fat | -37.7% |
| Contains more Poly. FatPolyunsaturated fat | +96.3% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Polyunsaturated fat | 14.38g | 28.223g | 92% |
| Vitamin B5 | 0.52mg | 4.03mg | 70% |
| Magnesium | 121mg | 353mg | 55% |
| Copper | 1.3mg | 1.747mg | 50% |
| Monounsaturated fat | 23.257g | 4.848g | 46% |
| Fiber | 10.6g | 42% | |
| Vitamin B6 | 1.7mg | 1.17mg | 41% |
| Manganese | 1.2mg | 2.014mg | 35% |
| Folate | 51µg | 160µg | 27% |
| Zinc | 2.2mg | 5.05mg | 26% |
| Vitamin B1 | 0.87mg | 1.163mg | 24% |
| Phosphorus | 490mg | 644mg | 22% |
| Vitamin B2 | 0.16mg | 0.415mg | 20% |
| Vitamin E | 2.86mg | 19% | |
| Selenium | 7µg | 13% | |
| Iron | 3.92mg | 4.9mg | 12% |
| Fats | 45.32g | 38.45g | 11% |
| Saturated fat | 5.907g | 3.682g | 10% |
| Potassium | 1025mg | 687mg | 10% |
| Protein | 20.16g | 16.18g | 8% |
| Vitamin C | 5.6mg | 0mg | 6% |
| Vitamin B3 | 1.3mg | 2.284mg | 6% |
| Vitamin A | 26µg | 3µg | 3% |
| Calcium | 105mg | 78mg | 3% |
| Calories | 560kcal | 517kcal | 2% |
| Carbs | 27.17g | 34.29g | 2% |
| Starch | 1.67g | 1% | |
| Net carbs | 16.57g | 34.29g | N/A |
| Sugar | 7.66g | N/A | |
| Sodium | 1mg | 3mg | 0% |
| Tryptophan | 0.251mg | 0.183mg | 0% |
| Threonine | 0.684mg | 0.586mg | 0% |
| Isoleucine | 0.917mg | 0.717mg | 0% |
| Leucine | 1.604mg | 1.154mg | 0% |
| Lysine | 1.138mg | 0.534mg | 0% |
| Methionine | 0.36mg | 0.284mg | 0% |
| Phenylalanine | 1.092mg | 0.806mg | 0% |
| Valine | 1.249mg | 1.025mg | 0% |
| Histidine | 0.512mg | 0.452mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
63%
82%
Minerals Daily Need Coverage Score
125%
178%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 2.225g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 28)
Which food is cheaper?
Safflower is cheaper (difference - $1.8)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food contains less Sodium?
Pistachio contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.