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  6. Safflower vs. Pistachio

Safflower vs. Pistachio — In-Depth Nutrition Comparison

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Important differences between safflower and pistachios

  • Safflower has more vitamin B5, magnesium, copper, manganese, folate, zinc, vitamin B1, phosphorus, and vitamin B2; however, pistachios are richer in vitamin B6.
  • Safflower's daily need coverage for vitamin B5 is 70% more.
  • Safflower contains 3 times more folate than pistachios. Safflower contains 160µg of folate, while pistachios contain 51µg.

The food varieties used in the comparison are Seeds, safflower seed kernels, dried and Nuts, pistachio nuts, raw.

Infographic

Safflower vs Pistachio infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 86% 32% 90% 147% 433% 60% 210% 0.13% 157% 38%
Contains more MagnesiumMagnesium +191.7%
Contains more IronIron +25%
Contains more CopperCopper +34.4%
Contains more ZincZinc +129.5%
Contains more PhosphorusPhosphorus +31.4%
Contains more ManganeseManganese +67.8%
Contains more CalciumCalcium +34.6%
Contains more PotassiumPotassium +49.2%
Contains less SodiumSodium -66.7%

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 19% 0% 8.7% 57% 218% 37% 24% 31% 392% 0% 0% 38%
Contains more Vitamin B1Vitamin B1 +33.7%
Contains more Vitamin B2Vitamin B2 +159.4%
Contains more Vitamin B3Vitamin B3 +75.7%
Contains more Vitamin B5Vitamin B5 +675%
Contains more FolateFolate +213.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +766.7%
Contains more Vitamin B6Vitamin B6 +45.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Safflower Pistachio DV% diff.
Polyunsaturated fat 28.223g 14.38g 92%
Vitamin B5 4.03mg 0.52mg 70%
Magnesium 353mg 121mg 55%
Copper 1.747mg 1.3mg 50%
Monounsaturated fat 4.848g 23.257g 46%
Fiber 10.6g 42%
Vitamin B6 1.17mg 1.7mg 41%
Manganese 2.014mg 1.2mg 35%
Folate 160µg 51µg 27%
Zinc 5.05mg 2.2mg 26%
Vitamin B1 1.163mg 0.87mg 24%
Phosphorus 644mg 490mg 22%
Vitamin B2 0.415mg 0.16mg 20%
Vitamin E 2.86mg 19%
Selenium 7µg 13%
Iron 4.9mg 3.92mg 12%
Fats 38.45g 45.32g 11%
Potassium 687mg 1025mg 10%
Saturated fat 3.682g 5.907g 10%
Protein 16.18g 20.16g 8%
Vitamin C 0mg 5.6mg 6%
Vitamin B3 2.284mg 1.3mg 6%
Calcium 78mg 105mg 3%
Vitamin A 3µg 26µg 3%
Calories 517kcal 560kcal 2%
Carbs 34.29g 27.17g 2%
Starch 1.67g 1%
Protein per 100 calories 3.1g 3.6g N/A
Calories per 10 g protein 320kcal 278kcal N/A
Weight per 100 calories 19g 18g N/A
Unsaturated / Saturated Fat ratio 9 6.4 N/A
Net carbs 34.29g 16.57g N/A
Sugar 7.66g N/A
Sodium 3mg 1mg 0%
Tryptophan 0.183mg 0.251mg 0%
Threonine 0.586mg 0.684mg 0%
Isoleucine 0.717mg 0.917mg 0%
Leucine 1.154mg 1.604mg 0%
Lysine 0.534mg 1.138mg 0%
Methionine 0.284mg 0.36mg 0%
Phenylalanine 0.806mg 1.092mg 0%
Valine 1.025mg 1.249mg 0%
Histidine 0.452mg 0.512mg 0%
Fructose 0.24g 0%
Omega-6 - Linoleic acid 14.091g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
16% 38% 34% 6% 5%
Protein: 16.18 g
Fats: 38.45 g
Carbs: 34.29 g
Water: 5.62 g
Other: 5.46 g
20% 45% 27% 4% 3%
Protein: 20.16 g
Fats: 45.32 g
Carbs: 27.17 g
Water: 4.37 g
Other: 2.98 g
Contains more CarbsCarbs +26.2%
Contains more WaterWater +28.6%
Contains more OtherOther +83.2%
Contains more ProteinProtein +24.6%
Contains more FatsFats +17.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
14% 53% 33%
Saturated fat: Sat. Fat 5.907 g
Monounsaturated fat: Mono. Fat 23.257 g
Polyunsaturated fat: Poly. Fat 14.38 g
Contains less Sat. FatSaturated fat -37.7%
Contains more Poly. FatPolyunsaturated fat +96.3%
Contains more Mono. FatMonounsaturated fat +379.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Pistachio - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170184/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.