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  6. Coconut vs. Safflower

Coconut vs. Safflower — In-Depth Nutrition Comparison

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A recap on differences between Coconut and Safflower

  • Coconut has less Copper, Vitamin B1, Vitamin B6, Magnesium, Phosphorus, Vitamin B5, Zinc, Folate, and Iron.
  • Safflower covers your daily Copper needs 146% more than Coconut.
  • Safflower contains 8 times less Saturated Fat than Coconut. Coconut contains 29.698g of Saturated Fat, while Safflower contains 3.682g.

Food varieties used in this article are Nuts, coconut meat, raw and Seeds, safflower seed kernels, dried.

Infographic

Coconut vs Safflower 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.
Coconut
Coconut
1
:
9
Safflower
Safflower
Contains more Calcium +457.1%
Contains more Iron +101.6%
Contains more Magnesium +1003.1%
Contains more Phosphorus +469.9%
Contains more Potassium +93%
Contains less Sodium -85%
Contains more Zinc +359.1%
Contains more Copper +301.6%
Contains more Manganese +34.3%
Coconut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 92% 23% 49% 32% 3% 30% 145% 196% 56%
Safflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 24% 184% 253% 276% 61% 1% 138% 583% 263% 0%
Contains more Calcium +457.1%
Contains more Iron +101.6%
Contains more Magnesium +1003.1%
Contains more Phosphorus +469.9%
Contains more Potassium +93%
Contains less Sodium -85%
Contains more Zinc +359.1%
Contains more Copper +301.6%
Contains more Manganese +34.3%

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.
Coconut
Coconut
3
:
7
Safflower
Safflower
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1662.1%
Contains more Vitamin B2 +1975%
Contains more Vitamin B3 +323%
Contains more Vitamin B5 +1243.3%
Contains more Vitamin B6 +2066.7%
Contains more Folate +515.4%
Coconut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 5% 0% 11% 17% 5% 11% 18% 13% 20% 0% 1%
Safflower
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 3% 0% 0% 0% 291% 96% 43% 242% 270% 120% 0% 0%
Contains more Vitamin C +∞%
Contains more Vitamin A +∞%
Contains more Vitamin B1 +1662.1%
Contains more Vitamin B2 +1975%
Contains more Vitamin B3 +323%
Contains more Vitamin B5 +1243.3%
Contains more Vitamin B6 +2066.7%
Contains more Folate +515.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Coconut
Coconut
1
:
4
Safflower
Safflower
Contains more Water +736.1%
Contains more Protein +385.9%
Contains more Fats +14.8%
Contains more Carbs +125.1%
Contains more Other +468.8%
Coconut
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
Safflower
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
Contains more Water +736.1%
Contains more Protein +385.9%
Contains more Fats +14.8%
Contains more Carbs +125.1%
Contains more Other +468.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Coconut
Coconut
0
:
3
Safflower
Safflower
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +240.2%
Contains more Polyunsaturated fat +7611.2%
Coconut
94% 5%
Saturated Fat: 29.698 g
Monounsaturated Fat: 1.425 g
Polyunsaturated fat: 0.366 g
Safflower
10% 13% 77%
Saturated Fat: 3.682 g
Monounsaturated Fat: 4.848 g
Polyunsaturated fat: 28.223 g
Contains less Saturated Fat -87.6%
Contains more Monounsaturated Fat +240.2%
Contains more Polyunsaturated fat +7611.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Coconut Safflower
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Coconut Safflower Opinion
Net carbs 6.23g 34.29g Safflower
Protein 3.33g 16.18g Safflower
Fats 33.49g 38.45g Safflower
Carbs 15.23g 34.29g Safflower
Calories 354kcal 517kcal Safflower
Sugar 6.23g Safflower
Fiber 9g Coconut
Calcium 14mg 78mg Safflower
Iron 2.43mg 4.9mg Safflower
Magnesium 32mg 353mg Safflower
Phosphorus 113mg 644mg Safflower
Potassium 356mg 687mg Safflower
Sodium 20mg 3mg Safflower
Zinc 1.1mg 5.05mg Safflower
Copper 0.435mg 1.747mg Safflower
Manganese 1.5mg 2.014mg Safflower
Selenium 10.1µg Coconut
Vitamin A 0IU 50IU Safflower
Vitamin A RAE 0µg 3µg Safflower
Vitamin E 0.24mg Coconut
Vitamin C 3.3mg 0mg Coconut
Vitamin B1 0.066mg 1.163mg Safflower
Vitamin B2 0.02mg 0.415mg Safflower
Vitamin B3 0.54mg 2.284mg Safflower
Vitamin B5 0.3mg 4.03mg Safflower
Vitamin B6 0.054mg 1.17mg Safflower
Folate 26µg 160µg Safflower
Vitamin K 0.2µg Coconut
Tryptophan 0.039mg 0.183mg Safflower
Threonine 0.121mg 0.586mg Safflower
Isoleucine 0.131mg 0.717mg Safflower
Leucine 0.247mg 1.154mg Safflower
Lysine 0.147mg 0.534mg Safflower
Methionine 0.062mg 0.284mg Safflower
Phenylalanine 0.169mg 0.806mg Safflower
Valine 0.202mg 1.025mg Safflower
Histidine 0.077mg 0.452mg Safflower
Saturated Fat 29.698g 3.682g Safflower
Monounsaturated Fat 1.425g 4.848g Safflower
Polyunsaturated fat 0.366g 28.223g Safflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut Safflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
8%
Coconut
89%
Safflower
Minerals Daily Need Coverage Score
63%
Coconut
178%
Safflower

Comparison summary

Which food is lower in Sugar?
Safflower
Safflower is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Safflower
Safflower contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Safflower
Safflower is lower in Saturated Fat (difference - 26.016g)
Which food is lower in glycemic index?
Safflower
Safflower is lower in glycemic index (difference - 59)
Which food is cheaper?
Safflower
Safflower is cheaper (difference - $1.8)
Which food is richer in minerals?
Safflower
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Coconut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170169/nutrients
  2. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/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.