Safflower vs. Pili nuts — In-Depth Nutrition Comparison
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What are the main differences between Safflower and Pili nuts?
- Safflower is richer in Copper, Vitamin B6, Vitamin B5, Folate, Vitamin B2, Vitamin B1, Zinc, and Iron, yet Pili nuts are richer in Manganese.
- Pili nuts' daily need coverage for Saturated Fat is 138% higher.
- Safflower has 10 times more Vitamin B6 than Pili nuts. Safflower has 1.17mg of Vitamin B6, while Pili nuts have 0.115mg.
- Safflower contains less Saturated Fat.
We used Seeds, safflower seed kernels, dried and Nuts, pilinuts, dried types in this comparison.
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +16.9% |
| Contains more PotassiumPotassium | +35.5% |
| Contains more IronIron | +38.8% |
| Contains more CopperCopper | +82.4% |
| Contains more ZincZinc | +70% |
| Contains more PhosphorusPhosphorus | +12% |
| Contains more CalciumCalcium | +85.9% |
| Contains more ManganeseManganese | +14.8% |
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 AVitamin A | +22% |
| Contains more Vitamin B1Vitamin B1 | +27.4% |
| Contains more Vitamin B2Vitamin B2 | +346.2% |
| Contains more Vitamin B3Vitamin B3 | +340.1% |
| Contains more Vitamin B5Vitamin B5 | +741.3% |
| Contains more Vitamin B6Vitamin B6 | +917.4% |
| Contains more FolateFolate | +166.7% |
| Contains more Vitamin CVitamin C | +∞% |
~equal in
Vitamin D
~µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +49.8% |
| Contains more CarbsCarbs | +761.6% |
| Contains more WaterWater | +102.9% |
| Contains more OtherOther | +88.3% |
| Contains more FatsFats | +106.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -88.2% |
| Contains more Poly. FatPolyunsaturated fat | +271.1% |
| Contains more Mono. FatMonounsaturated Fat | +667.9% |
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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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 517kcal | 719kcal |
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| Protein | 16.18g | 10.8g |
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| Fats | 38.45g | 79.55g |
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| Vitamin C | 0mg | 0.6mg |
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| Net carbs | 34.29g | 3.98g |
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| Carbs | 34.29g | 3.98g |
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| Magnesium | 353mg | 302mg |
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| Calcium | 78mg | 145mg |
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| Potassium | 687mg | 507mg |
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| Iron | 4.9mg | 3.53mg |
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| Copper | 1.747mg | 0.958mg |
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| Zinc | 5.05mg | 2.97mg |
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| Phosphorus | 644mg | 575mg |
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| Sodium | 3mg | 3mg | |
| Vitamin A | 50IU | 41IU |
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| Vitamin A | 3µg | 2µg |
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| Manganese | 2.014mg | 2.313mg |
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| Vitamin B1 | 1.163mg | 0.913mg |
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| Vitamin B2 | 0.415mg | 0.093mg |
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| Vitamin B3 | 2.284mg | 0.519mg |
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| Vitamin B5 | 4.03mg | 0.479mg |
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| Vitamin B6 | 1.17mg | 0.115mg |
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| Folate | 160µg | 60µg |
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| Saturated Fat | 3.682g | 31.184g |
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| Monounsaturated Fat | 4.848g | 37.229g |
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| Polyunsaturated fat | 28.223g | 7.605g |
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| Tryptophan | 0.183mg | 0.189mg |
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| Threonine | 0.586mg | 0.407mg |
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| Isoleucine | 0.717mg | 0.483mg |
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| Leucine | 1.154mg | 0.89mg |
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| Lysine | 0.534mg | 0.369mg |
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| Methionine | 0.284mg | 0.395mg |
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| Phenylalanine | 0.806mg | 0.497mg |
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| Valine | 1.025mg | 0.701mg |
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| Histidine | 0.452mg | 0.255mg |
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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 | Equal | |
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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%
28%
Minerals Daily Need Coverage Score
178%
139%
Comparison summary
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 27.502g)
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food is cheaper?
Pili nuts is cheaper (difference - $0.8)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (3 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes ()