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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.

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Coconut vs Safflower 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +101.6%
Contains more Calcium +457.1%
Contains more Potassium +93%
Contains more Magnesium +1003.1%
Contains more Copper +301.6%
Contains more Zinc +359.1%
Contains more Phosphorus +469.9%
Contains less Sodium -85%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 184% 24% 61% 253% 583% 138% 276% 1%
Contains more Iron +101.6%
Contains more Calcium +457.1%
Contains more Potassium +93%
Contains more Magnesium +1003.1%
Contains more Copper +301.6%
Contains more Zinc +359.1%
Contains more Phosphorus +469.9%
Contains less Sodium -85%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 0% 5% 0% 17% 5% 11% 18% 13% 0% 1% 20%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 3% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120%
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%

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
8
Coconut
89
Safflower
Mineral Summary Score
47
Coconut
190
Safflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
20%
Coconut
97%
Safflower
Carbohydrates
15%
Coconut
34%
Safflower
Fats
155%
Coconut
177%
Safflower

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Coconut Safflower
Lower in Sugars 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

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Coconut Safflower
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

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Comparison summary

Which food contains less Sugars?
Safflower
Safflower contains less Sugars (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 - 0)
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)

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Coconut Safflower Opinion
Calories 354 517 Safflower
Protein 3.33 16.18 Safflower
Fats 33.49 38.45 Safflower
Vitamin C 3.3 0 Coconut
Carbs 15.23 34.29 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 2.43 4.9 Safflower
Calcium 14 78 Safflower
Potassium 356 687 Safflower
Magnesium 32 353 Safflower
Sugars 6.23 Safflower
Fiber 9 Coconut
Copper 0.435 1.747 Safflower
Zinc 1.1 5.05 Safflower
Starch
Phosphorus 113 644 Safflower
Sodium 20 3 Safflower
Vitamin A 0 50 Safflower
Vitamin E 0.24 Coconut
Vitamin D 0 0
Vitamin B1 0.066 1.163 Safflower
Vitamin B2 0.02 0.415 Safflower
Vitamin B3 0.54 2.284 Safflower
Vitamin B5 0.3 4.03 Safflower
Vitamin B6 0.054 1.17 Safflower
Vitamin B12 0 0
Vitamin K 0.2 Coconut
Folate 26 160 Safflower
Trans Fat
Saturated Fat 29.698 3.682 Safflower
Monounsaturated Fat 1.425 4.848 Safflower
Polyunsaturated fat 0.366 28.223 Safflower
Tryptophan 0.039 0.183 Safflower
Threonine 0.121 0.586 Safflower
Isoleucine 0.131 0.717 Safflower
Leucine 0.247 1.154 Safflower
Lysine 0.147 0.534 Safflower
Methionine 0.062 0.284 Safflower
Phenylalanine 0.169 0.806 Safflower
Valine 0.202 1.025 Safflower
Histidine 0.077 0.452 Safflower
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented seperately if present) is the USDA's FoodCentral. The exact links of the foods 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.