Safflower vs. Pecan — In-Depth Nutrition Comparison

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Summary of differences between safflower and pecan

Safflower has more vitamin B6, vitamin B5, copper, magnesium, phosphorus, vitamin B1, folate, iron, and vitamin B2, while pecan has more manganese.
Pecan covers your daily need for manganese, 108% more than safflower.
Safflower contains 7 times more folate than pecan. While safflower contains 160µg of folate, pecan contains only 22µg.

These are the specific foods used in this comparison Seeds, safflower seed kernels, dried and Nuts, pecans.

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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

Pecan

Contains more MagnesiumMagnesium	+191.7%
Contains more CalciumCalcium	+11.4%
Contains more PotassiumPotassium	+67.6%
Contains more IronIron	+93.7%
Contains more CopperCopper	+45.6%
Contains more ZincZinc	+11.5%
Contains more PhosphorusPhosphorus	+132.5%

Contains less SodiumSodium	-100%
Contains more ManganeseManganese	+123.4%

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

Pecan

Contains more Vitamin B1Vitamin B1	+76.2%
Contains more Vitamin B2Vitamin B2	+219.2%
Contains more Vitamin B3Vitamin B3	+95.7%
Contains more Vitamin B5Vitamin B5	+367%
Contains more Vitamin B6Vitamin B6	+457.1%
Contains more FolateFolate	+627.3%

Contains more Vitamin CVitamin C

+∞%

~equal in Vitamin D ~0µg

~equal in Vitamin A ~3µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	2.014mg	4.5mg	108%
Monounsaturated fat	4.848g	40.801g	90%
Vitamin B6	1.17mg	0.21mg	74%
Vitamin B5	4.03mg	0.863mg	63%
Copper	1.747mg	1.2mg	61%
Magnesium	353mg	121mg	55%
Fats	38.45g	71.97g	52%
Phosphorus	644mg	277mg	52%
Polyunsaturated fat	28.223g	21.614g	44%
Vitamin B1	1.163mg	0.66mg	42%
Fiber		9.6g	38%
Folate	160µg	22µg	35%
Iron	4.9mg	2.53mg	30%
Vitamin B2	0.415mg	0.13mg	22%
Protein	16.18g	9.17g	14%
Saturated fat	3.682g	6.18g	11%
Calories	517kcal	691kcal	9%
Vitamin E		1.4mg	9%
Potassium	687mg	410mg	8%
Carbs	34.29g	13.86g	7%
Selenium		3.8µg	7%
Vitamin B3	2.284mg	1.167mg	7%
Choline		40.5mg	7%
Zinc	5.05mg	4.53mg	5%
Vitamin K		3.5µg	3%
Vitamin C	0mg	1.1mg	1%
Calcium	78mg	70mg	1%
Protein per 100 calories	3.1g	1.3g	N/A
Calories per 10 g protein	320kcal	754kcal	N/A
Weight per 100 calories	19g	14g	N/A
Unsaturated / Saturated Fat ratio	9	10	N/A
Net carbs	34.29g	4.26g	N/A
Sugar		3.97g	N/A
Starch		0.46g	0%
Sodium	3mg	0mg	0%
Vitamin A	3µg	3µg	0%
Tryptophan	0.183mg	0.093mg	0%
Threonine	0.586mg	0.306mg	0%
Isoleucine	0.717mg	0.336mg	0%
Leucine	1.154mg	0.598mg	0%
Lysine	0.534mg	0.287mg	0%
Methionine	0.284mg	0.183mg	0%
Phenylalanine	0.806mg	0.426mg	0%
Valine	1.025mg	0.411mg	0%
Histidine	0.452mg	0.262mg	0%
Fructose		0.04g	0%