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 for 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.
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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 CalciumCalcium | +11.4% |
| Contains more PotassiumPotassium | +67.6% |
| Contains more IronIron | +93.7% |
| Contains more CopperCopper | +45.6% |
| Contains more ZincZinc | +11.5% |
| Contains more PhosphorusPhosphorus | +132.5% |
| Contains less SodiumSodium | -100% |
| Contains more ManganeseManganese | +123.4% |
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 | +76.2% |
| Contains more Vitamin B2Vitamin B2 | +219.2% |
| Contains more Vitamin B3Vitamin B3 | +95.7% |
| Contains more Vitamin B5Vitamin B5 | +367% |
| Contains more Vitamin B6Vitamin B6 | +457.1% |
| Contains more FolateFolate | +627.3% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +76.4% |
| Contains more CarbsCarbs | +147.4% |
| Contains more WaterWater | +59.7% |
| Contains more OtherOther | +268.9% |
| Contains more FatsFats | +87.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -40.4% |
| Contains more Poly. FatPolyunsaturated fat | +30.6% |
| Contains more Mono. FatMonounsaturated fat | +741.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 2.014mg | 4.5mg | 108% |
| Monounsaturated fat | 4.848g | 40.801g | 90% |
| Vitamin B6 | 1.17mg | 0.21mg | 74% |
| Vitamin B5 | 4.03mg | 0.863mg | 63% |
| Copper | 1.747mg | 1.2mg | 61% |
| Magnesium | 353mg | 121mg | 55% |
| Fats | 38.45g | 71.97g | 52% |
| Phosphorus | 644mg | 277mg | 52% |
| Polyunsaturated fat | 28.223g | 21.614g | 44% |
| Vitamin B1 | 1.163mg | 0.66mg | 42% |
| Fiber | 9.6g | 38% | |
| Folate | 160µg | 22µg | 35% |
| Iron | 4.9mg | 2.53mg | 30% |
| Vitamin B2 | 0.415mg | 0.13mg | 22% |
| Protein | 16.18g | 9.17g | 14% |
| Saturated fat | 3.682g | 6.18g | 11% |
| Vitamin E | 1.4mg | 9% | |
| Calories | 517kcal | 691kcal | 9% |
| Potassium | 687mg | 410mg | 8% |
| Selenium | 3.8µg | 7% | |
| Vitamin B3 | 2.284mg | 1.167mg | 7% |
| Choline | 40.5mg | 7% | |
| Carbs | 34.29g | 13.86g | 7% |
| Zinc | 5.05mg | 4.53mg | 5% |
| Vitamin K | 3.5µg | 3% | |
| Vitamin C | 0mg | 1.1mg | 1% |
| Calcium | 78mg | 70mg | 1% |
| Net carbs | 34.29g | 4.26g | N/A |
| Sugar | 3.97g | N/A | |
| Starch | 0.46g | 0% | |
| Sodium | 3mg | 0mg | 0% |
| Vitamin A | 3µg | 3µg | 0% |
| Tryptophan | 0.183mg | 0.093mg | 0% |
| Threonine | 0.586mg | 0.306mg | 0% |
| Isoleucine | 0.717mg | 0.336mg | 0% |
| Leucine | 1.154mg | 0.598mg | 0% |
| Lysine | 0.534mg | 0.287mg | 0% |
| Methionine | 0.284mg | 0.183mg | 0% |
| Phenylalanine | 0.806mg | 0.426mg | 0% |
| Valine | 1.025mg | 0.411mg | 0% |
| Histidine | 0.452mg | 0.262mg | 0% |
| Fructose | 0.04g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
82%
31%
Minerals Daily Need Coverage Score
178%
149%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 3.97g)
Which food is lower in Saturated fat?
Safflower is lower in Saturated fat (difference - 2.498g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 10)
Which food is cheaper?
Safflower is cheaper (difference - $2.2)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food contains less Sodium?
Pecan contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.