Safflower vs. Pistachio — In-Depth Nutrition Comparison
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Important differences between safflower and pistachios
- Safflower has more vitamin B5, magnesium, copper, manganese, folate, zinc, vitamin B1, phosphorus, and vitamin B2; however, pistachios are richer in vitamin B6.
- Safflower's daily need coverage for vitamin B5 is 70% more.
- Safflower contains 3 times more folate than pistachios. Safflower contains 160µg of folate, while pistachios contain 51µg.
The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Nuts, pistachio nuts, raw.
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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 MagnesiumMagnesium | +191.7% |
| Contains more IronIron | +25% |
| Contains more CopperCopper | +34.4% |
| Contains more ZincZinc | +129.5% |
| Contains more PhosphorusPhosphorus | +31.4% |
| Contains more ManganeseManganese | +67.8% |
| Contains more CalciumCalcium | +34.6% |
| Contains more PotassiumPotassium | +49.2% |
| Contains less SodiumSodium | -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 B1Vitamin B1 | +33.7% |
| Contains more Vitamin B2Vitamin B2 | +159.4% |
| Contains more Vitamin B3Vitamin B3 | +75.7% |
| Contains more Vitamin B5Vitamin B5 | +675% |
| Contains more FolateFolate | +213.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +766.7% |
| Contains more Vitamin B6Vitamin B6 | +45.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 14.38g | 92% |
| Vitamin B5 | 4.03mg | 0.52mg | 70% |
| Magnesium | 353mg | 121mg | 55% |
| Copper | 1.747mg | 1.3mg | 50% |
| Monounsaturated fat | 4.848g | 23.257g | 46% |
| Fiber | 10.6g | 42% | |
| Vitamin B6 | 1.17mg | 1.7mg | 41% |
| Manganese | 2.014mg | 1.2mg | 35% |
| Folate | 160µg | 51µg | 27% |
| Zinc | 5.05mg | 2.2mg | 26% |
| Vitamin B1 | 1.163mg | 0.87mg | 24% |
| Phosphorus | 644mg | 490mg | 22% |
| Vitamin B2 | 0.415mg | 0.16mg | 20% |
| Vitamin E | 2.86mg | 19% | |
| Selenium | 7µg | 13% | |
| Iron | 4.9mg | 3.92mg | 12% |
| Fats | 38.45g | 45.32g | 11% |
| Saturated fat | 3.682g | 5.907g | 10% |
| Potassium | 687mg | 1025mg | 10% |
| Protein | 16.18g | 20.16g | 8% |
| Vitamin C | 0mg | 5.6mg | 6% |
| Vitamin B3 | 2.284mg | 1.3mg | 6% |
| Vitamin A | 3µg | 26µg | 3% |
| Calcium | 78mg | 105mg | 3% |
| Calories | 517kcal | 560kcal | 2% |
| Carbs | 34.29g | 27.17g | 2% |
| Starch | 1.67g | 1% | |
| Net carbs | 34.29g | 16.57g | N/A |
| Sugar | 7.66g | N/A | |
| Sodium | 3mg | 1mg | 0% |
| Tryptophan | 0.183mg | 0.251mg | 0% |
| Threonine | 0.586mg | 0.684mg | 0% |
| Isoleucine | 0.717mg | 0.917mg | 0% |
| Leucine | 1.154mg | 1.604mg | 0% |
| Lysine | 0.534mg | 1.138mg | 0% |
| Methionine | 0.284mg | 0.36mg | 0% |
| Phenylalanine | 0.806mg | 1.092mg | 0% |
| Valine | 1.025mg | 1.249mg | 0% |
| Histidine | 0.452mg | 0.512mg | 0% |
| Fructose | 0.24g | 0% | |
| Omega-6 - Linoleic acid | 14.091g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +26.2% |
| Contains more WaterWater | +28.6% |
| Contains more OtherOther | +83.2% |
| Contains more ProteinProtein | +24.6% |
| Contains more FatsFats | +17.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.7% |
| Contains more Poly. FatPolyunsaturated fat | +96.3% |
| Contains more Mono. FatMonounsaturated fat | +379.7% |
