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 cover your daily need for 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 | +200% |
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.014mg | 8.802mg | 295% |
| Vitamin B6 | 1.17mg | 0.094mg | 83% |
| Vitamin B5 | 4.03mg | 0.313mg | 74% |
| Vitamin B1 | 1.163mg | 0.364mg | 67% |
| Vitamin E | 9.33mg | 62% | |
| Copper | 1.747mg | 1.324mg | 47% |
| Fats | 38.45g | 68.37g | 46% |
| Vitamin K | 53.9µg | 45% | |
| Polyunsaturated fat | 28.223g | 34.071g | 39% |
| Monounsaturated fat | 4.848g | 18.764g | 35% |
| Folate | 160µg | 34µg | 32% |
| Magnesium | 353mg | 251mg | 24% |
| Fiber | 3.7g | 15% | |
| Vitamin B2 | 0.415mg | 0.227mg | 14% |
| Zinc | 5.05mg | 6.45mg | 13% |
| Vitamin B3 | 2.284mg | 4.387mg | 13% |
| Choline | 55.8mg | 10% | |
| Phosphorus | 644mg | 575mg | 10% |
| Calories | 517kcal | 673kcal | 8% |
| Iron | 4.9mg | 5.53mg | 8% |
| Carbs | 34.29g | 13.08g | 7% |
| Calcium | 78mg | 16mg | 6% |
| Saturated fat | 3.682g | 4.899g | 6% |
| Protein | 16.18g | 13.69g | 5% |
| Potassium | 687mg | 597mg | 3% |
| Selenium | 0.7µg | 1% | |
| Starch | 1.43g | 1% | |
| Vitamin C | 0mg | 0.8mg | 1% |
| Net carbs | 34.29g | 9.38g | N/A |
| Sugar | 3.59g | N/A | |
| Sodium | 3mg | 2mg | 0% |
| Vitamin A | 3µg | 1µg | 0% |
| Tryptophan | 0.183mg | 0.107mg | 0% |
| Threonine | 0.586mg | 0.37mg | 0% |
| Isoleucine | 0.717mg | 0.542mg | 0% |
| Leucine | 1.154mg | 0.991mg | 0% |
| Lysine | 0.534mg | 0.54mg | 0% |
| Methionine | 0.284mg | 0.259mg | 0% |
| Phenylalanine | 0.806mg | 0.524mg | 0% |
| Valine | 1.025mg | 0.687mg | 0% |
| Histidine | 0.452mg | 0.341mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - ALA | 0.112g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.052g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.404g | N/A |
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% |
