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.

Safflower

Pine nuts

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.

Safflower

Pine nuts

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

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%
Phosphorus	644mg	575mg	10%
Choline		55.8mg	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%
Vitamin C	0mg	0.8mg	1%
Starch		1.43g	1%
Selenium		0.7µg	1%
Protein per 100 calories	3.1g	2g	N/A
Calories per 10 g protein	320kcal	492kcal	N/A
Weight per 100 calories	19g	15g	N/A
Unsaturated / Saturated Fat ratio	9	11	N/A
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