Safflower vs. Coconut — In-Depth Nutrition Comparison
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A recap on differences between Safflower and Coconut
- 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.
- Coconut contains 22 times less Vitamin B6 than Safflower. Safflower contains 1.17mg of Vitamin B6, while Coconut contains 0.054mg.
- Safflower has less Saturated Fat.
Food varieties used in this article are Seeds, safflower seed kernels, dried and Nuts, coconut meat, raw.
Infographic
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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.
Contains
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Calcium
+457.1%
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Iron
+101.6%
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Magnesium
+1003.1%
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Phosphorus
+469.9%
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Potassium
+93%
Contains
less
Sodium
-85%
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Zinc
+359.1%
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Copper
+301.6%
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Manganese
+34.3%
Contains
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Calcium
+457.1%
Contains
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Iron
+101.6%
Contains
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Magnesium
+1003.1%
Contains
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Phosphorus
+469.9%
Contains
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Potassium
+93%
Contains
less
Sodium
-85%
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Zinc
+359.1%
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Copper
+301.6%
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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.
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Contains
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Vitamin A
+∞%
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Vitamin B1
+1662.1%
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Vitamin B2
+1975%
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Vitamin B3
+323%
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Vitamin B5
+1243.3%
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Vitamin B6
+2066.7%
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Folate
+515.4%
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Vitamin C
+∞%
Contains
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Vitamin A
+∞%
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Vitamin B1
+1662.1%
Contains
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Vitamin B2
+1975%
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Vitamin B3
+323%
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Vitamin B5
+1243.3%
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Vitamin B6
+2066.7%
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Folate
+515.4%
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Vitamin C
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Protein
+385.9%
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Fats
+14.8%
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Carbs
+125.1%
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Other
+468.8%
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Water
+736.1%
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Protein
+385.9%
Contains
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Fats
+14.8%
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Carbs
+125.1%
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Other
+468.8%
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Water
+736.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Saturated Fat
-87.6%
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Monounsaturated Fat
+240.2%
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Polyunsaturated fat
+7611.2%
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Saturated Fat
-87.6%
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Monounsaturated Fat
+240.2%
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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.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 34.29g | 6.23g |
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| Protein | 16.18g | 3.33g |
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| Fats | 38.45g | 33.49g |
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| Carbs | 34.29g | 15.23g |
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| Calories | 517kcal | 354kcal |
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| Sugar | 6.23g |
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| Fiber | 9g |
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| Calcium | 78mg | 14mg |
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| Iron | 4.9mg | 2.43mg |
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| Magnesium | 353mg | 32mg |
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| Phosphorus | 644mg | 113mg |
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| Potassium | 687mg | 356mg |
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| Sodium | 3mg | 20mg |
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| Zinc | 5.05mg | 1.1mg |
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| Copper | 1.747mg | 0.435mg |
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| Manganese | 2.014mg | 1.5mg |
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| Selenium | 10.1µg |
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| Vitamin A | 50IU | 0IU |
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| Vitamin A RAE | 3µg | 0µg |
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| Vitamin E | 0.24mg |
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| Vitamin C | 0mg | 3.3mg |
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| Vitamin B1 | 1.163mg | 0.066mg |
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| Vitamin B2 | 0.415mg | 0.02mg |
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| Vitamin B3 | 2.284mg | 0.54mg |
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| Vitamin B5 | 4.03mg | 0.3mg |
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| Vitamin B6 | 1.17mg | 0.054mg |
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| Folate | 160µg | 26µg |
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| Vitamin K | 0.2µg |
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| Tryptophan | 0.183mg | 0.039mg |
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| Threonine | 0.586mg | 0.121mg |
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| Isoleucine | 0.717mg | 0.131mg |
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| Leucine | 1.154mg | 0.247mg |
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| Lysine | 0.534mg | 0.147mg |
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| Methionine | 0.284mg | 0.062mg |
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| Phenylalanine | 0.806mg | 0.169mg |
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| Valine | 1.025mg | 0.202mg |
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| Histidine | 0.452mg | 0.077mg |
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| Saturated Fat | 3.682g | 29.698g |
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| Monounsaturated Fat | 4.848g | 1.425g |
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| Polyunsaturated fat | 28.223g | 0.366g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
89%
8%
Minerals Daily Need Coverage Score
178%
63%
Comparison summary
Which food is lower in Sugar?
Safflower is lower in Sugar (difference - 6.23g)
Which food contains less Sodium?
Safflower contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Safflower is lower in Saturated Fat (difference - 26.016g)
Which food is lower in glycemic index?
Safflower is lower in glycemic index (difference - 59)
Which food is cheaper?
Safflower is cheaper (difference - $1.8)
Which food is richer in minerals?
Safflower is relatively richer in minerals
Which food is richer in vitamins?
Safflower is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)