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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Pecan
Contains more Iron +93.7%
Contains more Calcium +11.4%
Contains more Potassium +67.6%
Contains more Magnesium +191.7%
Contains more Copper +45.6%
Contains more Zinc +11.5%
Contains more Phosphorus +132.5%
Contains less Sodium -100%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 95% 22% 37% 87% 400% 124% 119% 0%
Contains more Iron +93.7%
Contains more Calcium +11.4%
Contains more Potassium +67.6%
Contains more Magnesium +191.7%
Contains more Copper +45.6%
Contains more Zinc +11.5%
Contains more Phosphorus +132.5%
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 C +∞%
Contains more Vitamin A +12%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 4% 4% 28% 0% 166% 30% 22% 52% 49% 0% 9% 17%
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 C +∞%
Contains more Vitamin A +12%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
97%
Safflower
55%
Pecan
Carbohydrates
34%
Safflower
14%
Pecan
Fats
177%
Safflower
332%
Pecan

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Safflower Pecan
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Safflower Pecan
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Safflower
Safflower contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Safflower Pecan Opinion
Calories 517 691 Pecan
Protein 16.18 9.17 Safflower
Fats 38.45 71.97 Pecan
Vitamin C 0 1.1 Pecan
Carbs 34.29 13.86 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 2.53 Safflower
Calcium 78 70 Safflower
Potassium 687 410 Safflower
Magnesium 353 121 Safflower
Sugars 3.97 Safflower
Fiber 9.6 Pecan
Copper 1.747 1.2 Safflower
Zinc 5.05 4.53 Safflower
Starch 0.46 Pecan
Phosphorus 644 277 Safflower
Sodium 3 0 Pecan
Vitamin A 50 56 Pecan
Vitamin E 1.4 Pecan
Vitamin D 0 0
Vitamin B1 1.163 0.66 Safflower
Vitamin B2 0.415 0.13 Safflower
Vitamin B3 2.284 1.167 Safflower
Vitamin B5 4.03 0.863 Safflower
Vitamin B6 1.17 0.21 Safflower
Vitamin B12 0 0
Vitamin K 3.5 Pecan
Folate 160 22 Safflower
Trans Fat
Saturated Fat 3.682 6.18 Safflower
Monounsaturated Fat 4.848 40.801 Pecan
Polyunsaturated fat 28.223 21.614 Safflower
Tryptophan 0.183 0.093 Safflower
Threonine 0.586 0.306 Safflower
Isoleucine 0.717 0.336 Safflower
Leucine 1.154 0.598 Safflower
Lysine 0.534 0.287 Safflower
Methionine 0.284 0.183 Safflower
Phenylalanine 0.806 0.426 Safflower
Valine 1.025 0.411 Safflower
Histidine 0.452 0.262 Safflower
Fructose 0.04 Pecan

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 of 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.