Pecan vs. Safflower — In-Depth Nutrition Comparison

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Summary of differences between pecan and safflower

Pecan has more manganese, while safflower has more vitamin B6, vitamin B5, copper, magnesium, phosphorus, vitamin B1, folate, iron, and vitamin B2.
Pecan covers your daily need for manganese, 108% more than safflower.

These are the specific foods used in this comparison Nuts, pecans and Seeds, safflower seed kernels, dried.

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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.

Pecan

Safflower

Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+123.4%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+191.7%
Contains more CalciumCalcium	+11.4%
Contains more PotassiumPotassium	+67.6%
Contains more IronIron	+93.7%
Contains more CopperCopper	+45.6%
Contains more ZincZinc	+11.5%
Contains more PhosphorusPhosphorus	+132.5%

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.

Pecan

Safflower

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

Contains more Vitamin B1Vitamin B1	+76.2%
Contains more Vitamin B2Vitamin B2	+219.2%
Contains more Vitamin B3Vitamin B3	+95.7%
Contains more Vitamin B5Vitamin B5	+367%
Contains more Vitamin B6Vitamin B6	+457.1%
Contains more FolateFolate	+627.3%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~3µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.5mg	2.014mg	108%
Monounsaturated fat	40.801g	4.848g	90%
Vitamin B6	0.21mg	1.17mg	74%
Vitamin B5	0.863mg	4.03mg	63%
Copper	1.2mg	1.747mg	61%
Magnesium	121mg	353mg	55%
Fats	71.97g	38.45g	52%
Phosphorus	277mg	644mg	52%
Polyunsaturated fat	21.614g	28.223g	44%
Vitamin B1	0.66mg	1.163mg	42%
Fiber	9.6g		38%
Folate	22µg	160µg	35%
Iron	2.53mg	4.9mg	30%
Vitamin B2	0.13mg	0.415mg	22%
Protein	9.17g	16.18g	14%
Saturated fat	6.18g	3.682g	11%
Calories	691kcal	517kcal	9%
Vitamin E	1.4mg		9%
Potassium	410mg	687mg	8%
Carbs	13.86g	34.29g	7%
Selenium	3.8µg		7%
Vitamin B3	1.167mg	2.284mg	7%
Choline	40.5mg		7%
Zinc	4.53mg	5.05mg	5%
Vitamin K	3.5µg		3%
Vitamin C	1.1mg	0mg	1%
Calcium	70mg	78mg	1%
Protein per 100 calories	1.3g	3.1g	N/A
Calories per 10 g protein	754kcal	320kcal	N/A
Weight per 100 calories	14g	19g	N/A
Unsaturated / Saturated Fat ratio	10	9	N/A
Net carbs	4.26g	34.29g	N/A
Sugar	3.97g		N/A
Starch	0.46g		0%
Sodium	0mg	3mg	0%
Vitamin A	3µg	3µg	0%
Tryptophan	0.093mg	0.183mg	0%
Threonine	0.306mg	0.586mg	0%
Isoleucine	0.336mg	0.717mg	0%
Leucine	0.598mg	1.154mg	0%
Lysine	0.287mg	0.534mg	0%
Methionine	0.183mg	0.284mg	0%
Phenylalanine	0.426mg	0.806mg	0%
Valine	0.411mg	1.025mg	0%
Histidine	0.262mg	0.452mg	0%
Fructose	0.04g		0%