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.
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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 | +50% |
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 28.223g | 7.605g | 137% |
| Saturated fat | 3.682g | 31.184g | 125% |
| Copper | 1.747mg | 0.958mg | 88% |
| Monounsaturated fat | 4.848g | 37.229g | 81% |
| Vitamin B6 | 1.17mg | 0.115mg | 81% |
| Vitamin B5 | 4.03mg | 0.479mg | 71% |
| Fats | 38.45g | 79.55g | 63% |
| Vitamin B2 | 0.415mg | 0.093mg | 25% |
| Folate | 160µg | 60µg | 25% |
| Vitamin B1 | 1.163mg | 0.913mg | 21% |
| Zinc | 5.05mg | 2.97mg | 19% |
| Iron | 4.9mg | 3.53mg | 17% |
| Manganese | 2.014mg | 2.313mg | 13% |
| Magnesium | 353mg | 302mg | 12% |
| Vitamin B3 | 2.284mg | 0.519mg | 11% |
| Protein | 16.18g | 10.8g | 11% |
| Calories | 517kcal | 719kcal | 10% |
| Phosphorus | 644mg | 575mg | 10% |
| Carbs | 34.29g | 3.98g | 10% |
| Calcium | 78mg | 145mg | 7% |
| Potassium | 687mg | 507mg | 5% |
| Vitamin C | 0mg | 0.6mg | 1% |
| Net carbs | 34.29g | 3.98g | N/A |
| Sodium | 3mg | 3mg | 0% |
| Vitamin A | 3µg | 2µg | 0% |
| Tryptophan | 0.183mg | 0.189mg | 0% |
| Threonine | 0.586mg | 0.407mg | 0% |
| Isoleucine | 0.717mg | 0.483mg | 0% |
| Leucine | 1.154mg | 0.89mg | 0% |
| Lysine | 0.534mg | 0.369mg | 0% |
| Methionine | 0.284mg | 0.395mg | 0% |
| Phenylalanine | 0.806mg | 0.497mg | 0% |
| Valine | 1.025mg | 0.701mg | 0% |
| Histidine | 0.452mg | 0.255mg | 0% |
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% |
