Pine nuts vs. Safflower — In-Depth Nutrition Comparison
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How are pine nuts and safflower different?
- Pine nuts are richer in manganese, vitamin B3, and zinc, while safflower is higher in vitamin B6, vitamin B5, vitamin B1, copper, folate, magnesium, and vitamin B2.
- Pine nuts cover your daily need for manganese, 295% more than safflower.
- Pine nuts contain 2 times more vitamin B3 than safflower. Pine nuts contain 4.387mg of vitamin B3, while safflower contains 2.284mg.
Nuts, pine nuts, dried and Seeds, safflower seed kernels, dried types were used in this article.
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 IronIron | +12.9% |
| Contains more ZincZinc | +27.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +337% |
| Contains more SeleniumSelenium | +∞% |
| Contains more MagnesiumMagnesium | +40.6% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +15.1% |
| Contains more CopperCopper | +31.9% |
| Contains more PhosphorusPhosphorus | +12% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +92.1% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin AVitamin A | +200% |
| Contains more Vitamin B1Vitamin B1 | +219.5% |
| Contains more Vitamin B2Vitamin B2 | +82.8% |
| Contains more Vitamin B5Vitamin B5 | +1187.5% |
| Contains more Vitamin B6Vitamin B6 | +1144.7% |
| Contains more FolateFolate | +370.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 8.802mg | 2.014mg | 295% |
| Vitamin B6 | 0.094mg | 1.17mg | 83% |
| Vitamin B5 | 0.313mg | 4.03mg | 74% |
| Vitamin B1 | 0.364mg | 1.163mg | 67% |
| Vitamin E | 9.33mg | 62% | |
| Copper | 1.324mg | 1.747mg | 47% |
| Fats | 68.37g | 38.45g | 46% |
| Vitamin K | 53.9µg | 45% | |
| Polyunsaturated fat | 34.071g | 28.223g | 39% |
| Monounsaturated fat | 18.764g | 4.848g | 35% |
| Folate | 34µg | 160µg | 32% |
| Magnesium | 251mg | 353mg | 24% |
| Fiber | 3.7g | 15% | |
| Vitamin B2 | 0.227mg | 0.415mg | 14% |
| Zinc | 6.45mg | 5.05mg | 13% |
| Vitamin B3 | 4.387mg | 2.284mg | 13% |
| Choline | 55.8mg | 10% | |
| Phosphorus | 575mg | 644mg | 10% |
| Calories | 673kcal | 517kcal | 8% |
| Iron | 5.53mg | 4.9mg | 8% |
| Carbs | 13.08g | 34.29g | 7% |
| Calcium | 16mg | 78mg | 6% |
| Saturated fat | 4.899g | 3.682g | 6% |
| Protein | 13.69g | 16.18g | 5% |
| Potassium | 597mg | 687mg | 3% |
| Selenium | 0.7µg | 1% | |
| Starch | 1.43g | 1% | |
| Vitamin C | 0.8mg | 0mg | 1% |
| Net carbs | 9.38g | 34.29g | N/A |
| Sugar | 3.59g | N/A | |
| Sodium | 2mg | 3mg | 0% |
| Vitamin A | 1µg | 3µg | 0% |
| Tryptophan | 0.107mg | 0.183mg | 0% |
| Threonine | 0.37mg | 0.586mg | 0% |
| Isoleucine | 0.542mg | 0.717mg | 0% |
| Leucine | 0.991mg | 1.154mg | 0% |
| Lysine | 0.54mg | 0.534mg | 0% |
| Methionine | 0.259mg | 0.284mg | 0% |
| Phenylalanine | 0.524mg | 0.806mg | 0% |
| Valine | 0.687mg | 1.025mg | 0% |
| Histidine | 0.341mg | 0.452mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +77.8% |
| Contains more ProteinProtein | +18.2% |
| Contains more CarbsCarbs | +162.2% |
| Contains more WaterWater | +146.5% |
| Contains more OtherOther | +111.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +287% |
| Contains more Poly. FatPolyunsaturated fat | +20.7% |
| Contains less Sat. FatSaturated fat | -24.8% |
