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.

Safflower

Pili nuts

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%

~equal in Sodium ~3mg

~equal in Selenium ~µg

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.

Safflower

Pili nuts

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

+∞%

~equal in Vitamin D ~µg

~equal in Vitamin E ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Vitamin B6	1.17mg	0.115mg	81%
Monounsaturated fat	4.848g	37.229g	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%
Protein	16.18g	10.8g	11%
Vitamin B3	2.284mg	0.519mg	11%
Calories	517kcal	719kcal	10%
Carbs	34.29g	3.98g	10%
Phosphorus	644mg	575mg	10%
Calcium	78mg	145mg	7%
Potassium	687mg	507mg	5%
Vitamin C	0mg	0.6mg	1%
Protein per 100 calories	3.1g	1.5g	N/A
Calories per 10 g protein	320kcal	666kcal	N/A
Weight per 100 calories	19g	14g	N/A
Unsaturated / Saturated Fat ratio	9	1.4	N/A
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%