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Pistachio vs Safflower - In-Depth Nutrition Comparison

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Important differences between Pistachio and Safflower

  • Pistachio has 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

Pistachio vs Safflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +34.6%
Contains more Potassium +49.2%
Contains less Sodium -66.7%
Contains more Iron +25%
Contains more Magnesium +191.7%
Contains more Phosphorus +31.4%
Contains more Zinc +129.5%
Contains more Copper +34.4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains more Calcium +34.6%
Contains more Potassium +49.2%
Contains less Sodium -66.7%
Contains more Iron +25%
Contains more Magnesium +191.7%
Contains more Phosphorus +31.4%
Contains more Zinc +129.5%
Contains more Copper +34.4%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +932%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +45.3%
Contains more Vitamin B1 +33.7%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B5 +675%
Contains more Folate +213.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 31% 58% 0% 19% 218% 37% 25% 32% 393% 39% 0% 0%
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%
Contains more Vitamin A +932%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +45.3%
Contains more Vitamin B1 +33.7%
Contains more Vitamin B2 +159.4%
Contains more Vitamin B3 +75.7%
Contains more Vitamin B5 +675%
Contains more Folate +213.7%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Pistachio Safflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Pistachio Safflower Opinion
Net carbs 16.57g 34.29g Safflower
Protein 20.16g 16.18g Pistachio
Fats 45.32g 38.45g Pistachio
Carbs 27.17g 34.29g Safflower
Calories 560kcal 517kcal Pistachio
Starch 1.67g g Pistachio
Fructose 0.24g g Pistachio
Sugar 7.66g g Safflower
Fiber 10.6g g Pistachio
Calcium 105mg 78mg Pistachio
Iron 3.92mg 4.9mg Safflower
Magnesium 121mg 353mg Safflower
Phosphorus 490mg 644mg Safflower
Potassium 1025mg 687mg Pistachio
Sodium 1mg 3mg Pistachio
Zinc 2.2mg 5.05mg Safflower
Copper 1.3mg 1.747mg Safflower
Vitamin A 516IU 50IU Pistachio
Vitamin E 2.86mg mg Pistachio
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 5.6mg 0mg Pistachio
Vitamin B1 0.87mg 1.163mg Safflower
Vitamin B2 0.16mg 0.415mg Safflower
Vitamin B3 1.3mg 2.284mg Safflower
Vitamin B5 0.52mg 4.03mg Safflower
Vitamin B6 1.7mg 1.17mg Pistachio
Folate 51µg 160µg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg µg
Tryptophan 0.251mg 0.183mg Pistachio
Threonine 0.684mg 0.586mg Pistachio
Isoleucine 0.917mg 0.717mg Pistachio
Leucine 1.604mg 1.154mg Pistachio
Lysine 1.138mg 0.534mg Pistachio
Methionine 0.36mg 0.284mg Pistachio
Phenylalanine 1.092mg 0.806mg Pistachio
Valine 1.249mg 1.025mg Pistachio
Histidine 0.512mg 0.452mg Pistachio
Cholesterol 0mg 0mg
Trans Fat 0g g Safflower
Saturated Fat 5.907g 3.682g Safflower
Monounsaturated Fat 23.257g 4.848g Pistachio
Polyunsaturated fat 14.38g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pistachio Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
71
Pistachio
89
Safflower
Mineral Summary Score
132
Pistachio
190
Safflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
121%
Pistachio
97%
Safflower
Carbohydrates
27%
Pistachio
34%
Safflower
Fats
209%
Pistachio
177%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 7.66g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.225g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 28)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.8)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Pistachio
Pistachio contains less Sodium (difference - 2mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.