Pine Nuts (Pinyons) vs Safflower Seeds: Which Is Better?

Pine Nuts (Pinyons) 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 pine nuts (pinyons) 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.

Pine Nuts (Pinyons)

Pine nuts, also known as pinyons (Pinus spp.), are the edible seeds of certain species of pine trees.

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

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

There are many ways to incorporate pine nuts 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. Pine nuts are also available in various forms, including whole, chopped, and ground into flour.

Pine nuts 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 nut to add to your diet, consider giving pine nuts a try.

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

Pine Nuts (Pinyons) are an excellent source of Vitamin B1 (Thiamine), and Vitamin B3 (Niacin).

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

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).

Pine Nuts (Pinyons) 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 pine nuts (pinyons) vs safflower seeds.

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

Pine Nuts (Pinyons) vs Safflower Seeds Calories

Nuts and seeds are generally high in calories; the same goes for pine nuts (pinyons) 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 pine nuts (pinyons) for weight loss, safflower seeds are slightly lower in calories, with 145 calories per serving, compared to 176 calories per serving of pine nuts (pinyons).

However, both pine nuts (pinyons) 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.

Pine Nuts (Pinyons) vs Safflower Seeds Protein

Nuts and seeds, including pine nuts (pinyons) and safflower seeds, are an important source of plant-based protein.

Safflower Seeds offer around 29% more protein than pine nuts (pinyons).

Safflower Seeds have 16.2 grams of protein per 100 grams (or 4.5g per serving), while pine nuts (pinyons) have 11.6 grams of protein per 100 grams (or 3.2g per serving).

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and safflower seeds.

The total amount of carbohydrates is around 44% higher in safflower seeds than in pine nuts (pinyons). They have 34.3 grams per 100 grams, compared to 19.3 grams in pine nuts (pinyons).

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One handful of pine nuts (pinyons) and safflower seeds (28 grams) contains 0 grams of sugar, the same amount.

Lastly, let’s take a look at the dietary fiber in pine nuts (pinyons) and safflower seeds.

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

With 3 grams of fiber per portion, pine nuts (pinyons) are a better source of fiber than safflower seeds which offer 0 grams per portion.

Pine Nuts (Pinyons) vs Safflower Seeds Fats

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

Total fat in pine nuts (pinyons) and safflower seeds:

• Pine Nuts (Pinyons): 61 grams per 100 grams
• Safflower Seeds: 38.4 per 100 grams

Speaking of saturated fats, safflower seeds are 61% lower in saturated fats.

Safflower Seeds and pine nuts (pinyons) contain 3.7 grams and 9.4 grams of saturated fat per 100 grams, respectively.

Pine Nuts (Pinyons) vs Safflower Seeds Vitamins Content

This section will discuss the vitamin content of pine nuts (pinyons) and safflower seeds.

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

Pine Nuts (Pinyons) have a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

However, safflower seeds have a higher amount of vitamin C, vitamin B1 (Thiamine), and vitamin B3 (Niacin).

Pine Nuts (Pinyons) and safflower seeds contain the same amount of vitamin D, vitamin B12 (Cobalamin), vitamin E, and vitamin K.

The following table shows the exact amount of vitamins pine nuts (pinyons) and safflower seeds contain side by side, so you can easily compare them.

Pine Nuts (Pinyons) 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 pine nuts (pinyons) and safflower seeds comparison focuses on their mineral content.

Pine Nuts (Pinyons) are a better source of calcium, copper, iron, magnesium, phosphorus, potassium, and zinc than safflower seeds.

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

Pine Nuts (Pinyons) and safflower seeds contain the same amount of fluoride, and selenium.

Check out the table below to learn how pine nuts (pinyons) and safflower seeds compare when it comes to mineral contents.

The Final Word

Pine Nuts (Pinyons) 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 pine nuts (pinyons) 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.