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Pili nuts vs. Safflower — In-Depth Nutrition Comparison

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What are the main differences between Pili nuts and Safflower?

  • Pili nuts are richer in Manganese, yet Safflower is richer in Copper, Vitamin B6, Vitamin B5, Folate, Vitamin B2, Vitamin B1, Zinc, and Iron.
  • Pili nuts' daily need coverage for Saturated Fat is 138% higher.
  • Safflower contains less Saturated Fat.

We used Nuts, pilinuts, dried and Seeds, safflower seed kernels, dried types in this comparison.

Infographic

Pili nuts 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +85.9%
Contains more Manganese +14.8%
Contains more Iron +38.8%
Contains more Magnesium +16.9%
Contains more Phosphorus +12%
Contains more Potassium +35.5%
Contains more Zinc +70%
Contains more Copper +82.4%
Equal in Sodium - 3
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 44% 133% 216% 247% 45% 1% 81% 320% 302% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +85.9%
Contains more Manganese +14.8%
Contains more Iron +38.8%
Contains more Magnesium +16.9%
Contains more Phosphorus +12%
Contains more Potassium +35.5%
Contains more Zinc +70%
Contains more Copper +82.4%
Equal in Sodium - 3

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 C +∞%
Contains more Vitamin A +22%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +741.3%
Contains more Vitamin B6 +917.4%
Contains more Folate +166.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 2% 229% 22% 10% 29% 27% 45% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +22%
Contains more Vitamin B1 +27.4%
Contains more Vitamin B2 +346.2%
Contains more Vitamin B3 +340.1%
Contains more Vitamin B5 +741.3%
Contains more Vitamin B6 +917.4%
Contains more Folate +166.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Fats +106.9%
Contains more Protein +49.8%
Contains more Carbs +761.6%
Contains more Water +102.9%
Contains more Other +88.3%
11% 80% 4% 3% 3%
Protein: 10.8 g
Fats: 79.55 g
Carbs: 3.98 g
Water: 2.77 g
Other: 2.9 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 Fats +106.9%
Contains more Protein +49.8%
Contains more Carbs +761.6%
Contains more Water +102.9%
Contains more Other +88.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +667.9%
Contains less Saturated Fat -88.2%
Contains more Polyunsaturated fat +271.1%
41% 49% 10%
Saturated Fat: 31.184 g
Monounsaturated Fat: 37.229 g
Polyunsaturated fat: 7.605 g
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains more Monounsaturated Fat +667.9%
Contains less Saturated Fat -88.2%
Contains more Polyunsaturated fat +271.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Pili nuts Safflower
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in price ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Pili nuts Safflower Opinion
Net carbs 3.98g 34.29g Safflower
Protein 10.8g 16.18g Safflower
Fats 79.55g 38.45g Pili nuts
Carbs 3.98g 34.29g Safflower
Calories 719kcal 517kcal Pili nuts
Calcium 145mg 78mg Pili nuts
Iron 3.53mg 4.9mg Safflower
Magnesium 302mg 353mg Safflower
Phosphorus 575mg 644mg Safflower
Potassium 507mg 687mg Safflower
Sodium 3mg 3mg
Zinc 2.97mg 5.05mg Safflower
Copper 0.958mg 1.747mg Safflower
Manganese 2.313mg 2.014mg Pili nuts
Vitamin A 41IU 50IU Safflower
Vitamin A RAE 2µg 3µg Safflower
Vitamin C 0.6mg 0mg Pili nuts
Vitamin B1 0.913mg 1.163mg Safflower
Vitamin B2 0.093mg 0.415mg Safflower
Vitamin B3 0.519mg 2.284mg Safflower
Vitamin B5 0.479mg 4.03mg Safflower
Vitamin B6 0.115mg 1.17mg Safflower
Folate 60µg 160µg Safflower
Tryptophan 0.189mg 0.183mg Pili nuts
Threonine 0.407mg 0.586mg Safflower
Isoleucine 0.483mg 0.717mg Safflower
Leucine 0.89mg 1.154mg Safflower
Lysine 0.369mg 0.534mg Safflower
Methionine 0.395mg 0.284mg Pili nuts
Phenylalanine 0.497mg 0.806mg Safflower
Valine 0.701mg 1.025mg Safflower
Histidine 0.255mg 0.452mg Safflower
Saturated Fat 31.184g 3.682g Safflower
Monounsaturated Fat 37.229g 4.848g Pili nuts
Polyunsaturated fat 7.605g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pili nuts Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
28%
Pili nuts
82%
Safflower
Minerals Daily Need Coverage Score
139%
Pili nuts
178%
Safflower

Comparison summary

Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 27.502g)
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food is cheaper?
Pili nuts
Pili nuts is cheaper (difference - $0.8)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (3 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()

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. Pili nuts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170590/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.