Pine nuts vs. Safflower — In-Depth Nutrition Comparison

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How are pine nuts and safflower different?

Pine nuts are richer in manganese, vitamin B3, and zinc, while safflower is higher in vitamin B6, vitamin B5, vitamin B1, copper, folate, magnesium, and vitamin B2.
Pine nuts cover your daily need for manganese, 295% more than safflower.
Pine nuts contain 2 times more vitamin B3 than safflower. Pine nuts contain 4.387mg of vitamin B3, while safflower contains 2.284mg.

Nuts, pine nuts, dried and Seeds, safflower seed kernels, 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.

Pine nuts

Safflower

Contains more IronIron	+12.9%
Contains more ZincZinc	+27.7%
Contains less SodiumSodium	-33.3%
Contains more ManganeseManganese	+337%
Contains more SeleniumSelenium	+∞%

Contains more MagnesiumMagnesium	+40.6%
Contains more CalciumCalcium	+387.5%
Contains more PotassiumPotassium	+15.1%
Contains more CopperCopper	+31.9%
Contains more PhosphorusPhosphorus	+12%

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.

Pine nuts

Safflower

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B3Vitamin B3	+92.1%
Contains more Vitamin KVitamin K	+∞%

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	8.802mg	2.014mg	295%
Vitamin B6	0.094mg	1.17mg	83%
Vitamin B5	0.313mg	4.03mg	74%
Vitamin B1	0.364mg	1.163mg	67%
Vitamin E	9.33mg		62%
Copper	1.324mg	1.747mg	47%
Fats	68.37g	38.45g	46%
Vitamin K	53.9µg		45%
Polyunsaturated fat	34.071g	28.223g	39%
Monounsaturated fat	18.764g	4.848g	35%
Folate	34µg	160µg	32%
Magnesium	251mg	353mg	24%
Fiber	3.7g		15%
Vitamin B2	0.227mg	0.415mg	14%
Zinc	6.45mg	5.05mg	13%
Vitamin B3	4.387mg	2.284mg	13%
Phosphorus	575mg	644mg	10%
Choline	55.8mg		10%
Calories	673kcal	517kcal	8%
Iron	5.53mg	4.9mg	8%
Carbs	13.08g	34.29g	7%
Calcium	16mg	78mg	6%
Saturated fat	4.899g	3.682g	6%
Protein	13.69g	16.18g	5%
Potassium	597mg	687mg	3%
Vitamin C	0.8mg	0mg	1%
Starch	1.43g		1%
Selenium	0.7µg		1%
Protein per 100 calories	2g	3.1g	N/A
Calories per 10 g protein	492kcal	320kcal	N/A
Weight per 100 calories	15g	19g	N/A
Unsaturated / Saturated Fat ratio	11	9	N/A
Net carbs	9.38g	34.29g	N/A
Sugar	3.59g		N/A
Sodium	2mg	3mg	0%
Vitamin A	1µg	3µg	0%
Tryptophan	0.107mg	0.183mg	0%
Threonine	0.37mg	0.586mg	0%
Isoleucine	0.542mg	0.717mg	0%
Leucine	0.991mg	1.154mg	0%
Lysine	0.54mg	0.534mg	0%
Methionine	0.259mg	0.284mg	0%
Phenylalanine	0.524mg	0.806mg	0%
Valine	0.687mg	1.025mg	0%
Histidine	0.341mg	0.452mg	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