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Safflower vs Pistachio - In-Depth Nutrition Comparison

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Important differences between Safflower and Pistachio

  • Safflower has more Vitamin B5, Magnesium, Copper, Manganese, Folate, Zinc, Vitamin B1, Phosphorus, and Vitamin B2, however Pistachio is richer in Vitamin B6.
  • Safflower's daily need coverage for Vitamin B5 is 70% more.
  • Safflower contains 3 times more Folate than Pistachio. Safflower contains 160µg of Folate, while Pistachio contains 51µg.

The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Nuts, pistachio nuts, raw.

Infographic

Safflower vs Pistachio 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 Iron +25%
Contains more Magnesium +191.7%
Contains more Phosphorus +31.4%
Contains more Zinc +129.5%
Contains more Copper +34.4%
Contains more Calcium +34.6%
Contains more Potassium +49.2%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 32% 147% 87% 210% 91% 1% 60% 434%
Contains more Iron +25%
Contains more Magnesium +191.7%
Contains more Phosphorus +31.4%
Contains more Zinc +129.5%
Contains more Copper +34.4%
Contains more Calcium +34.6%
Contains more Potassium +49.2%
Contains less Sodium -66.7%

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 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%
Contains more Vitamin A +932%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +45.3%
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%
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%
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%
Contains more Vitamin A +932%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +45.3%

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Pistachio
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
89
Safflower
71
Pistachio
Mineral Summary Score
190
Safflower
132
Pistachio

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
97%
Safflower
121%
Pistachio
Carbohydrates
34%
Safflower
27%
Pistachio
Fats
177%
Safflower
209%
Pistachio

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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/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.