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  6. Safflower vs. Coconut milk

Safflower vs. Coconut milk — In-Depth Nutrition Comparison

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How are safflower and coconut milk different?

  • Safflower is higher than coconut milk in copper, vitamin B1, vitamin B6, phosphorus, vitamin B5, magnesium, manganese, iron, and zinc.
  • Safflower covers your daily need for copper, 165% more than coconut milk.
  • Safflower contains 45 times more vitamin B1 than coconut milk. Safflower contains 1.163mg of vitamin B1, while coconut milk contains 0.026mg.
  • Safflower is lower in saturated fat.

Seeds, safflower seed kernels, dried and Nuts, coconut milk, raw (liquid expressed from grated meat and water) types were used in this article.

Infographic

Safflower vs Coconut milk 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 252% 23% 61% 184% 582% 138% 276% 0.39% 263% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 4.8% 23% 62% 89% 18% 43% 2% 119% 34%
Contains more MagnesiumMagnesium +854.1%
Contains more CalciumCalcium +387.5%
Contains more PotassiumPotassium +161.2%
Contains more IronIron +198.8%
Contains more CopperCopper +556.8%
Contains more ZincZinc +653.7%
Contains more PhosphorusPhosphorus +544%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +119.9%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 1% 0% 0% 291% 96% 43% 242% 270% 0% 0% 120% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 9.3% 0% 3% 0% 6.5% 0% 14% 11% 7.6% 0% 0.25% 12% 4.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +4373.1%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +200.5%
Contains more Vitamin B5Vitamin B5 +2102.2%
Contains more Vitamin B6Vitamin B6 +3445.5%
Contains more FolateFolate +900%
Contains more Vitamin CVitamin C +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Safflower Coconut milk DV% diff.
Polyunsaturated fat 28.223g 0.261g 186%
Copper 1.747mg 0.266mg 165%
Vitamin B1 1.163mg 0.026mg 95%
Vitamin B6 1.17mg 0.033mg 87%
Saturated fat 3.682g 21.14g 79%
Phosphorus 644mg 100mg 78%
Vitamin B5 4.03mg 0.183mg 77%
Magnesium 353mg 37mg 75%
Manganese 2.014mg 0.916mg 48%
Iron 4.9mg 1.64mg 41%
Zinc 5.05mg 0.67mg 40%
Folate 160µg 16µg 36%
Vitamin B2 0.415mg 0mg 32%
Protein 16.18g 2.29g 28%
Fats 38.45g 23.84g 22%
Calories 517kcal 230kcal 14%
Potassium 687mg 263mg 12%
Selenium 6.2µg 11%
Monounsaturated fat 4.848g 1.014g 10%
Vitamin B3 2.284mg 0.76mg 10%
Carbs 34.29g 5.54g 10%
Fiber 2.2g 9%
Calcium 78mg 16mg 6%
Vitamin C 0mg 2.8mg 3%
Choline 8.5mg 2%
Sodium 3mg 15mg 1%
Vitamin E 0.15mg 1%
Net carbs 34.29g 3.34g N/A
Sugar 3.34g N/A
Vitamin A 3µg 0µg 0%
Vitamin K 0.1µg 0%
Tryptophan 0.183mg 0.027mg 0%
Threonine 0.586mg 0.083mg 0%
Isoleucine 0.717mg 0.09mg 0%
Leucine 1.154mg 0.17mg 0%
Lysine 0.534mg 0.101mg 0%
Methionine 0.284mg 0.043mg 0%
Phenylalanine 0.806mg 0.116mg 0%
Valine 1.025mg 0.139mg 0%
Histidine 0.452mg 0.053mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
2% 24% 6% 68%
Protein: 2.29 g
Fats: 23.84 g
Carbs: 5.54 g
Water: 67.62 g
Other: 0.71 g
Contains more ProteinProtein +606.6%
Contains more FatsFats +61.3%
Contains more CarbsCarbs +519%
Contains more OtherOther +669%
Contains more WaterWater +1103.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 13% 77%
Saturated fat: Sat. Fat 3.682 g
Monounsaturated fat: Mono. Fat 4.848 g
Polyunsaturated fat: Poly. Fat 28.223 g
94% 5%
Saturated fat: Sat. Fat 21.14 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 0.261 g
Contains less Sat. FatSaturated fat -82.6%
Contains more Mono. FatMonounsaturated fat +378.1%
Contains more Poly. FatPolyunsaturated fat +10713.4%

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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. Safflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170558/nutrients
  2. Coconut milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/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.