Safflower vs. Pine nuts — In-Depth Nutrition Comparison
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How are Safflower and Pine nuts different?
- Safflower is richer in Vitamin B6, Vitamin B5, Vitamin B1, Copper, Folate, Magnesium, and Vitamin B2, while Pine nuts are higher in Manganese, Vitamin B3, and Zinc.
- Pine nuts covers your daily need of Manganese 295% more than Safflower.
- Safflower contains 13 times more Vitamin B5 than Pine nuts. Safflower contains 4.03mg of Vitamin B5, while Pine nuts contain 0.313mg.
Seeds, safflower seed kernels, dried and Nuts, pine nuts, dried types were used in this article.
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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 | +40.6% |
| Contains more CalciumCalcium | +387.5% |
| Contains more PotassiumPotassium | +15.1% |
| Contains more CopperCopper | +31.9% |
| Contains more PhosphorusPhosphorus | +12% |
| Contains more IronIron | +12.9% |
| Contains more ZincZinc | +27.7% |
| Contains less SodiumSodium | -33.3% |
| Contains more ManganeseManganese | +337% |
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 | +72.4% |
| Contains more Vitamin B1Vitamin B1 | +219.5% |
| Contains more Vitamin B2Vitamin B2 | +82.8% |
| Contains more Vitamin B5Vitamin B5 | +1187.5% |
| Contains more Vitamin B6Vitamin B6 | +1144.7% |
| Contains more FolateFolate | +370.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B3Vitamin B3 | +92.1% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +18.2% |
| Contains more CarbsCarbs | +162.2% |
| Contains more WaterWater | +146.5% |
| Contains more OtherOther | +111.6% |
| Contains more FatsFats | +77.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated Fat | -24.8% |
| Contains more Mono. FatMonounsaturated Fat | +287% |
| Contains more Poly. FatPolyunsaturated fat | +20.7% |
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 Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 517kcal | 673kcal |
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| Protein | 16.18g | 13.69g |
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| Fats | 38.45g | 68.37g |
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| Vitamin C | 0mg | 0.8mg |
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| Net carbs | 34.29g | 9.38g |
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| Carbs | 34.29g | 13.08g |
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| Magnesium | 353mg | 251mg |
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| Calcium | 78mg | 16mg |
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| Potassium | 687mg | 597mg |
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| Iron | 4.9mg | 5.53mg |
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| Sugar | 3.59g |
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| Fiber | 3.7g |
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| Copper | 1.747mg | 1.324mg |
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| Zinc | 5.05mg | 6.45mg |
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| Starch | 1.43g |
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| Phosphorus | 644mg | 575mg |
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| Sodium | 3mg | 2mg |
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| Vitamin A | 50IU | 29IU |
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| Vitamin A | 3µg | 1µg |
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| Vitamin E | 9.33mg |
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| Manganese | 2.014mg | 8.802mg |
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| Selenium | 0.7µg |
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| Vitamin B1 | 1.163mg | 0.364mg |
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| Vitamin B2 | 0.415mg | 0.227mg |
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| Vitamin B3 | 2.284mg | 4.387mg |
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| Vitamin B5 | 4.03mg | 0.313mg |
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| Vitamin B6 | 1.17mg | 0.094mg |
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| Vitamin K | 53.9µg |
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| Folate | 160µg | 34µg |
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| Choline | 55.8mg |
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| Saturated Fat | 3.682g | 4.899g |
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| Monounsaturated Fat | 4.848g | 18.764g |
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| Polyunsaturated fat | 28.223g | 34.071g |
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| Tryptophan | 0.183mg | 0.107mg |
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| Threonine | 0.586mg | 0.37mg |
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| Isoleucine | 0.717mg | 0.542mg |
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| Leucine | 1.154mg | 0.991mg |
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| Lysine | 0.534mg | 0.54mg |
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| Methionine | 0.284mg | 0.259mg |
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| Phenylalanine | 0.806mg | 0.524mg |
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| Valine | 1.025mg | 0.687mg |
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| Histidine | 0.452mg | 0.341mg |
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| Fructose | 0.07g |
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| Omega-3 - ALA | 0.112g |
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| Omega-6 - Gamma-linoleic acid | 0.052g |
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| Omega-6 - Eicosadienoic acid | 0.404g |
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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%
50%
Minerals Daily Need Coverage Score
178%
246%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 3.59g)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 1.217g)
Which food contains less Sodium?
Pine nuts contains less Sodium (difference - 1mg)
Which food is cheaper?
Pine 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 is lower in glycemic index?
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The foods have equal glycemic indexes ()
Which food is richer in minerals?
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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.
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.