Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Safflower vs. Pistachio — In-Depth Nutrition Comparison

Compare

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" charts 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 Manganese +67.8%
Contains more Calcium +34.6%
Contains more Potassium +49.2%
Contains less Sodium -66.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 147% 87% 210% 91% 1% 60% 434% 157% 39%
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 Manganese +67.8%
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" charts 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Carbs +26.2%
Contains more Water +28.6%
Contains more Other +83.2%
Contains more Protein +24.6%
Contains more Fats +17.9%
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
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more Carbs +26.2%
Contains more Water +28.6%
Contains more Other +83.2%
Contains more Protein +24.6%
Contains more Fats +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -37.7%
Contains more Polyunsaturated fat +96.3%
Contains more Monounsaturated Fat +379.7%
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
14% 53% 33%
Saturated Fat: 5.907 g
Monounsaturated Fat: 23.257 g
Polyunsaturated fat: 14.38 g
Contains less Saturated Fat -37.7%
Contains more Polyunsaturated fat +96.3%
Contains more Monounsaturated Fat +379.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 1.67g Pistachio
Fructose 0.24g Pistachio
Sugar 7.66g Safflower
Fiber 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
Manganese 2.014mg 1.2mg Safflower
Selenium 7µg Pistachio
Vitamin A 50IU 516IU Pistachio
Vitamin A RAE 3µg 26µg Pistachio
Vitamin E 2.86mg Pistachio
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
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
Saturated Fat 3.682g 5.907g Safflower
Monounsaturated Fat 4.848g 23.257g Pistachio
Polyunsaturated fat 28.223g 14.38g Safflower
Omega-6 - Linoleic acid 14.091g Pistachio

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

People also compare

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
89%
Safflower
71%
Pistachio
Minerals Daily Need Coverage Score
178%
Safflower
125%
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

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. 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.