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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 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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 24% 184% 253% 276% 61% 1% 138% 583%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 92% 23% 49% 32% 3% 30% 145%
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%

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 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%
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%
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 +∞%

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

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

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

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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

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

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.