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Pecans vs Safflower Seeds: Which One is Better for You?

This article explains the key similarities and differences between pecans and safflower seeds, foods from the nuts and seeds group. Read on to learn more about the pecans vs safflower seeds comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on January 2, 2023.

Pecans and safflower seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.

In this article, we’ll put a spotlight on pecans and safflower seeds and compare their similarities and differences.

They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.

Pecans

Pecans (Carya illinoinensis) are a type of nut that is native to the United States and are now grown in many parts of the world.

These nuts have a sweet and slightly buttery flavor and are often used in sweet and savory dishes.

Pecans are a good source of nutrients, including protein, fiber, and vitamins and minerals. They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate pecans into your diet.

They can be eaten raw or roasted and are often used in baking or as a topping for salads and other dishes.

Pecans are also available in various forms, including whole, chopped, and ground into flour.

Pecans are widely available and can be found at most grocery stores. They are often sold roasted or raw and can be purchased with or without the shell.

It is vital to store pecans in the refrigerator or freezer to keep them fresh and prevent them from going rancid.

If you’re looking for a tasty and nutritious nut to add to your diet, consider giving pecans a try.

They are flavorful, versatile, and have a variety of health benefits.

Pecans are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine) and some Vitamin B3 (Niacin), Vitamin B9 (Folate), and Vitamin E.

Safflower Seeds

Safflower seeds (Carthamus tinctorius) are the seeds of the safflower plant, which is native to the Mediterranean region.

These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.

Safflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.

They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.

There are many ways to incorporate safflower seeds into your diet.

They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.

Safflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.

Safflower seeds are widely available and can be found at most grocery stores.

They are often sold roasted or raw, and can be purchased with or without the shell.

If you’re looking for a tasty and nutritious seed to add to your diet, consider giving safflower seeds a try.

They are flavorful, versatile, and have a variety of health benefits.

Safflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

They also contain a good amount of Vitamin B3 (Niacin).

Pecans vs Safflower Seeds Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing pecans vs safflower seeds.

This comparison will start by comparing the caloric value of pecans and safflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.

PecansSafflower Seeds
Energy691 kcal517 kcal
Carbs13.9 g34.3 g
Protein9.17 g16.2 g
Fat72 g38.4 g
Saturated Fat6.18 g3.68 g

Pecans vs Safflower Seeds Calories

Nuts and seeds are generally high in calories; the same goes for pecans and safflower seeds, so you should consume them in moderation.

According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.

To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.

Comparing safflower seeds vs pecans for weight loss, safflower seeds are slightly lower in calories, with 145 calories per serving, compared to 193 calories per serving of pecans.

However, both pecans and safflower seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.

Pecans vs Safflower Seeds Protein

Nuts and seeds, including pecans and safflower seeds, are an important source of plant-based protein.

Safflower Seeds offer around 42% more protein than pecans.

Safflower Seeds have 16.2 grams of protein per 100 grams (or 4.5g per serving), while pecans have 9.2 grams of protein per 100 grams (or 2.6g per serving).

Pecans vs Safflower Seeds Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in pecans and safflower seeds.

The total amount of carbohydrates is around 59% higher in safflower seeds than in pecans. They have 34.3 grams per 100 grams, compared to 13.9 grams in pecans.

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There’s less sugar in safflower seeds than in pecans, 100% precisely.

One handful of safflower seeds (28 grams) contains 0 grams of sugar, while the same amount of pecans contains 1.1 grams.

Lastly, let’s take a look at the dietary fiber in pecans and safflower seeds.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 2.7 grams of fiber per portion, pecans are a better source of fiber than safflower seeds which offer 0 grams per portion.

Pecans vs Safflower Seeds Fats

Like the other nuts and seeds, fats in pecans and safflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.

Total fat in pecans and safflower seeds:

  • Pecans: 72 grams per 100 grams
  • Safflower Seeds: 38.4 per 100 grams

Speaking of saturated fats, safflower seeds are 40% lower in saturated fats.

Safflower Seeds and pecans contain 3.7 grams and 6.2 grams of saturated fat per 100 grams, respectively.

Pecans vs Safflower Seeds Vitamins Content

This section will discuss the vitamin content of pecans and safflower seeds.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Pecans have a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, safflower seeds have a higher amount of vitamin A, vitamin C, vitamin E, and vitamin K.

Pecans and safflower seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins pecans and safflower seeds contain side by side, so you can easily compare them.

PecansSafflower Seeds
Vitamin A56 IU50 IU
Vitamin C1.1 mg0
Vitamin D00
Vitamin B1 (Thiamine)0.66 mg1.16 mg
Vitamin B2 (Riboflavin)0.13 mg0.415 mg
Vitamin B3 (Niacin)1.17 mg2.28 mg
Vitamin B5 (Pantothenic acid)0.863 mg4.03 mg
Vitamin B6 (Pyroxidine)0.21 mg1.17 mg
Vitamin B9 (Folate)22 µg160 µg
Vitamin B12 (Cobalamin)00
Vitamin E1.4 mg0
Vitamin K3.5 µg0

Pecans vs Safflower Seeds Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the pecans and safflower seeds comparison focuses on their mineral content.

Pecans are a better source of calcium, copper, iron, magnesium, phosphorus, potassium, sodium, and zinc than safflower seeds.

On the other hand, safflower seeds have a higher amount of fluoride, manganese, and selenium.

Check out the table below to learn how pecans and safflower seeds compare when it comes to mineral contents.

PecansSafflower Seeds
Calcium70 mg78 mg
Copper1.2 mg1.75 mg
Fluoride10 µg0
Iron2.53 mg4.9 mg
Magnesium121 mg353 mg
Manganese4.5 mg2.01 mg
Phosphorus277 mg644 mg
Potassium410 mg687 mg
Selenium3.8 µg0
Sodium03 mg
Zinc4.53 mg5.05 mg

The Final Word

Pecans and safflower seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.

Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.

Both pecans and safflower seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.

Sources

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