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  6. Coconut vs. Safflower

Coconut vs. Safflower — In-Depth Nutrition Comparison

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A recap on the 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.2% 31% 91% 145% 30% 48% 2.6% 196% 55%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +1003.1%
Contains more CalciumCalcium +457.1%
Contains more PotassiumPotassium +93%
Contains more IronIron +101.6%
Contains more CopperCopper +301.6%
Contains more ZincZinc +359.1%
Contains more PhosphorusPhosphorus +469.9%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 11% 0% 0% 4.8% 17% 4.6% 10% 18% 12% 0% 0.5% 20%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 1% 0% 291% 96% 43% 242% 270% 0% 0% 120%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +1662.1%
Contains more Vitamin B2Vitamin B2 +1975%
Contains more Vitamin B3Vitamin B3 +323%
Contains more Vitamin B5Vitamin B5 +1243.3%
Contains more Vitamin B6Vitamin B6 +2066.7%
Contains more FolateFolate +515.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut Safflower DV% diff.
Polyunsaturated fat 0.366g 28.223g 186%
Copper 0.435mg 1.747mg 146%
Saturated fat 29.698g 3.682g 118%
Vitamin B1 0.066mg 1.163mg 91%
Vitamin B6 0.054mg 1.17mg 86%
Magnesium 32mg 353mg 76%
Phosphorus 113mg 644mg 76%
Vitamin B5 0.3mg 4.03mg 75%
Fiber 9g 36%
Zinc 1.1mg 5.05mg 36%
Folate 26µg 160µg 34%
Iron 2.43mg 4.9mg 31%
Vitamin B2 0.02mg 0.415mg 30%
Protein 3.33g 16.18g 26%
Manganese 1.5mg 2.014mg 22%
Selenium 10.1µg 18%
Vitamin B3 0.54mg 2.284mg 11%
Potassium 356mg 687mg 10%
Monounsaturated fat 1.425g 4.848g 9%
Calories 354kcal 517kcal 8%
Fats 33.49g 38.45g 8%
Carbs 15.23g 34.29g 6%
Calcium 14mg 78mg 6%
Vitamin C 3.3mg 0mg 4%
Vitamin E 0.24mg 2%
Choline 12.1mg 2%
Sodium 20mg 3mg 1%
Protein per 100 calories 0.94g 3.1g N/A
Calories per 10 g protein 1063kcal 320kcal N/A
Weight per 100 calories 28g 19g N/A
Unsaturated / Saturated Fat ratio 0.06 9 N/A
Net carbs 6.23g 34.29g N/A
Sugar 6.23g N/A
Vitamin A 0µg 3µg 0%
Vitamin K 0.2µg 0%
Tryptophan 0.039mg 0.183mg 0%
Threonine 0.121mg 0.586mg 0%
Isoleucine 0.131mg 0.717mg 0%
Leucine 0.247mg 1.154mg 0%
Lysine 0.147mg 0.534mg 0%
Methionine 0.062mg 0.284mg 0%
Phenylalanine 0.169mg 0.806mg 0%
Valine 0.202mg 1.025mg 0%
Histidine 0.077mg 0.452mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 33% 15% 47%
Protein: 3.33 g
Fats: 33.49 g
Carbs: 15.23 g
Water: 46.99 g
Other: 0.96 g
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 WaterWater +736.1%
Contains more ProteinProtein +385.9%
Contains more FatsFats +14.8%
Contains more CarbsCarbs +125.1%
Contains more OtherOther +468.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
94% 5%
Saturated fat: Sat. Fat 29.698 g
Monounsaturated fat: Mono. Fat 1.425 g
Polyunsaturated fat: Poly. Fat 0.366 g
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
Contains less Sat. FatSaturated fat -87.6%
Contains more Mono. FatMonounsaturated fat +240.2%
Contains more Poly. FatPolyunsaturated fat +7611.2%

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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.