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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 of Manganese 108% more than Safflower.

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

Infographic

Pecan 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 less Sodium -100%
Contains more Calcium +11.4%
Contains more Iron +93.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +132.5%
Contains more Potassium +67.6%
Contains more Zinc +11.5%
Contains more Copper +45.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Contains less Sodium -100%
Contains more Calcium +11.4%
Contains more Iron +93.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +132.5%
Contains more Potassium +67.6%
Contains more Zinc +11.5%
Contains more Copper +45.6%

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
Pecan
4
:
Contains more Vitamin A +12%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B5 +367%
Contains more Vitamin B6 +457.1%
Contains more Folate +627.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
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 +12%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B5 +367%
Contains more Vitamin B6 +457.1%
Contains more Folate +627.3%

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.
Pecan 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 Pecan Safflower Opinion
Net carbs 4.26g 34.29g Safflower
Protein 9.17g 16.18g Safflower
Fats 71.97g 38.45g Pecan
Carbs 13.86g 34.29g Safflower
Calories 691kcal 517kcal Pecan
Starch 0.46g g Pecan
Fructose 0.04g g Pecan
Sugar 3.97g g Safflower
Fiber 9.6g g Pecan
Calcium 70mg 78mg Safflower
Iron 2.53mg 4.9mg Safflower
Magnesium 121mg 353mg Safflower
Phosphorus 277mg 644mg Safflower
Potassium 410mg 687mg Safflower
Sodium 0mg 3mg Pecan
Zinc 4.53mg 5.05mg Safflower
Copper 1.2mg 1.747mg Safflower
Vitamin A 56IU 50IU Pecan
Vitamin E 1.4mg mg Pecan
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 1.1mg 0mg Pecan
Vitamin B1 0.66mg 1.163mg Safflower
Vitamin B2 0.13mg 0.415mg Safflower
Vitamin B3 1.167mg 2.284mg Safflower
Vitamin B5 0.863mg 4.03mg Safflower
Vitamin B6 0.21mg 1.17mg Safflower
Folate 22µg 160µg Safflower
Vitamin B12 0µg 0µg
Vitamin K 3.5µg µg Pecan
Tryptophan 0.093mg 0.183mg Safflower
Threonine 0.306mg 0.586mg Safflower
Isoleucine 0.336mg 0.717mg Safflower
Leucine 0.598mg 1.154mg Safflower
Lysine 0.287mg 0.534mg Safflower
Methionine 0.183mg 0.284mg Safflower
Phenylalanine 0.426mg 0.806mg Safflower
Valine 0.411mg 1.025mg Safflower
Histidine 0.262mg 0.452mg Safflower
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 6.18g 3.682g Safflower
Monounsaturated Fat 40.801g 4.848g Pecan
Polyunsaturated fat 21.614g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pecan 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
31
Pecan
89
Safflower
Mineral Summary Score
110
Pecan
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
55%
Pecan
97%
Safflower
Carbohydrates
14%
Pecan
34%
Safflower
Fats
332%
Pecan
177%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.498g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 3mg)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.