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Safflower vs Pecan - In-Depth Nutrition Comparison

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Summary of differences between Safflower and Pecan

  • Safflower has more Vitamin B6, Vitamin B5, Copper, Magnesium, Phosphorus, Vitamin B1, Folate, Iron, and Vitamin B2, while Pecan has more Manganese.
  • Pecan covers your daily need of Manganese 108% more than Safflower.
  • Safflower contains 7 times more Folate than Pecan. While Safflower contains 160µg of Folate, Pecan contains only 22µg.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Nuts, pecans.

Infographic

Safflower vs Pecan 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 Calcium +11.4%
Contains more Iron +93.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +132.5%
Contains more Potassium +67.6%
Contains more Zinc +11.5%
Contains more Copper +45.6%
Contains less Sodium -100%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 22% 95% 87% 119% 37% 0% 124% 400%
Contains more Calcium +11.4%
Contains more Iron +93.7%
Contains more Magnesium +191.7%
Contains more Phosphorus +132.5%
Contains more Potassium +67.6%
Contains more Zinc +11.5%
Contains more Copper +45.6%
Contains less Sodium -100%

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
:
4
Pecan
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B5 +367%
Contains more Vitamin B6 +457.1%
Contains more Folate +627.3%
Contains more Vitamin A +12%
Contains more Vitamin C +∞%
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 4% 28% 0% 4% 166% 30% 22% 52% 49% 17% 0% 9%
Contains more Vitamin B1 +76.2%
Contains more Vitamin B2 +219.2%
Contains more Vitamin B3 +95.7%
Contains more Vitamin B5 +367%
Contains more Vitamin B6 +457.1%
Contains more Folate +627.3%
Contains more Vitamin A +12%
Contains more Vitamin C +∞%

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 Pecan
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 Pecan Opinion
Net carbs 34.29g 4.26g Safflower
Protein 16.18g 9.17g Safflower
Fats 38.45g 71.97g Pecan
Carbs 34.29g 13.86g Safflower
Calories 517kcal 691kcal Pecan
Starch g 0.46g Pecan
Fructose g 0.04g Pecan
Sugar g 3.97g Safflower
Fiber g 9.6g Pecan
Calcium 78mg 70mg Safflower
Iron 4.9mg 2.53mg Safflower
Magnesium 353mg 121mg Safflower
Phosphorus 644mg 277mg Safflower
Potassium 687mg 410mg Safflower
Sodium 3mg 0mg Pecan
Zinc 5.05mg 4.53mg Safflower
Copper 1.747mg 1.2mg Safflower
Vitamin A 50IU 56IU Pecan
Vitamin E mg 1.4mg Pecan
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 0mg 1.1mg Pecan
Vitamin B1 1.163mg 0.66mg Safflower
Vitamin B2 0.415mg 0.13mg Safflower
Vitamin B3 2.284mg 1.167mg Safflower
Vitamin B5 4.03mg 0.863mg Safflower
Vitamin B6 1.17mg 0.21mg Safflower
Folate 160µg 22µg Safflower
Vitamin B12 0µg 0µg
Vitamin K µg 3.5µg Pecan
Tryptophan 0.183mg 0.093mg Safflower
Threonine 0.586mg 0.306mg Safflower
Isoleucine 0.717mg 0.336mg Safflower
Leucine 1.154mg 0.598mg Safflower
Lysine 0.534mg 0.287mg Safflower
Methionine 0.284mg 0.183mg Safflower
Phenylalanine 0.806mg 0.426mg Safflower
Valine 1.025mg 0.411mg Safflower
Histidine 0.452mg 0.262mg Safflower
Cholesterol 0mg 0mg
Trans Fat g g
Saturated Fat 3.682g 6.18g Safflower
Monounsaturated Fat 4.848g 40.801g Pecan
Polyunsaturated fat 28.223g 21.614g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Pecan
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
31
Pecan
Mineral Summary Score
190
Safflower
110
Pecan

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
55%
Pecan
Carbohydrates
34%
Safflower
14%
Pecan
Fats
177%
Safflower
332%
Pecan

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 2.498g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 10)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $2.2)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food contains less Sodium?
Pecan
Pecan contains less Sodium (difference - 3mg)
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. Pecan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170182/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.