Pili nuts vs. Safflower — In-Depth Nutrition Comparison

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What are the main differences between pili nuts and safflower?

Pili nuts are richer in manganese, yet safflower is richer in copper, vitamin B6, vitamin B5, folate, vitamin B2, vitamin B1, zinc, and iron.
Pili nuts' daily need coverage for saturated fat is 138% higher.
Safflower contains less saturated fat.

We used Nuts, pilinuts, dried and Seeds, safflower seed kernels, 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.

Pili nuts

Safflower

Contains more CalciumCalcium	+85.9%
Contains more ManganeseManganese	+14.8%

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%

~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.

Pili nuts

Safflower

Contains more Vitamin CVitamin C

+∞%

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%

~equal in Vitamin D ~0µg

~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	7.605g	28.223g	137%
Saturated fat	31.184g	3.682g	125%
Copper	0.958mg	1.747mg	88%
Vitamin B6	0.115mg	1.17mg	81%
Monounsaturated fat	37.229g	4.848g	81%
Vitamin B5	0.479mg	4.03mg	71%
Fats	79.55g	38.45g	63%
Vitamin B2	0.093mg	0.415mg	25%
Folate	60µg	160µg	25%
Vitamin B1	0.913mg	1.163mg	21%
Zinc	2.97mg	5.05mg	19%
Iron	3.53mg	4.9mg	17%
Manganese	2.313mg	2.014mg	13%
Magnesium	302mg	353mg	12%
Protein	10.8g	16.18g	11%
Vitamin B3	0.519mg	2.284mg	11%
Calories	719kcal	517kcal	10%
Carbs	3.98g	34.29g	10%
Phosphorus	575mg	644mg	10%
Calcium	145mg	78mg	7%
Potassium	507mg	687mg	5%
Vitamin C	0.6mg	0mg	1%
Protein per 100 calories	1.5g	3.1g	N/A
Calories per 10 g protein	666kcal	320kcal	N/A
Weight per 100 calories	14g	19g	N/A
Unsaturated / Saturated Fat ratio	1.4	9	N/A
Net carbs	3.98g	34.29g	N/A
Sodium	3mg	3mg	0%
Vitamin A	2µg	3µg	0%
Tryptophan	0.189mg	0.183mg	0%
Threonine	0.407mg	0.586mg	0%
Isoleucine	0.483mg	0.717mg	0%
Leucine	0.89mg	1.154mg	0%
Lysine	0.369mg	0.534mg	0%
Methionine	0.395mg	0.284mg	0%
Phenylalanine	0.497mg	0.806mg	0%
Valine	0.701mg	1.025mg	0%
Histidine	0.255mg	0.452mg	0%