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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

Safflower vs Coconut 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 184% 24% 61% 253% 583% 138% 276% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 92% 5% 32% 23% 145% 30% 49% 3%
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 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%
Contains more Vitamin C +∞%
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%
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%
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%
Contains more Vitamin C +∞%

Vitamin and Mineral Summary Scores

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

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 food.
Protein
97%
Safflower
20%
Coconut
Carbohydrates
34%
Safflower
15%
Coconut
Fats
177%
Safflower
155%
Coconut

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower Coconut
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 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 - 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

Nutrient Safflower Coconut Opinion
Calories 517 354 Safflower
Protein 16.18 3.33 Safflower
Fats 38.45 33.49 Safflower
Vitamin C 0 3.3 Coconut
Carbs 34.29 15.23 Safflower
Cholesterol 0 0
Vitamin D 0 0
Iron 4.9 2.43 Safflower
Calcium 78 14 Safflower
Potassium 687 356 Safflower
Magnesium 353 32 Safflower
Sugar 6.23 Safflower
Fiber 9 Coconut
Copper 1.747 0.435 Safflower
Zinc 5.05 1.1 Safflower
Starch
Phosphorus 644 113 Safflower
Sodium 3 20 Safflower
Vitamin A 50 0 Safflower
Vitamin E 0.24 Coconut
Vitamin D 0 0
Vitamin B1 1.163 0.066 Safflower
Vitamin B2 0.415 0.02 Safflower
Vitamin B3 2.284 0.54 Safflower
Vitamin B5 4.03 0.3 Safflower
Vitamin B6 1.17 0.054 Safflower
Vitamin B12 0 0
Vitamin K 0.2 Coconut
Folate 160 26 Safflower
Trans Fat
Saturated Fat 3.682 29.698 Safflower
Monounsaturated Fat 4.848 1.425 Safflower
Polyunsaturated fat 28.223 0.366 Safflower
Tryptophan 0.183 0.039 Safflower
Threonine 0.586 0.121 Safflower
Isoleucine 0.717 0.131 Safflower
Leucine 1.154 0.247 Safflower
Lysine 0.534 0.147 Safflower
Methionine 0.284 0.062 Safflower
Phenylalanine 0.806 0.169 Safflower
Valine 1.025 0.202 Safflower
Histidine 0.452 0.077 Safflower
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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