Coconut Meat vs Safflower Seeds: Difference, Benefits, More
Coconut Meat and safflower seeds belong to the nuts and seeds food group, an important group for a healthy diet, as they provide a wide range of essential nutrients, such as protein, healthy fats, dietary fiber, and vitamins and minerals.
In this article, we’ll put a spotlight on coconut meat and safflower seeds and compare their similarities and differences.
They both provide a variety of nutrients and are relatively high in calories, like other nuts and seeds.
Coconut meat is the white, fleshy part of the coconut that is found inside the hard outer shell of the fruit.
Coconut meat has a slightly sweet and slightly nutty flavor and is often used in various sweet and savory dishes.
Coconut meat is a good source of nutrients, including fiber, protein, and various vitamins and minerals.
It is also a good source of healthy fats, including medium-chain triglycerides (MCTs), which are easily absorbed and used by the body for energy.
There are many ways to incorporate coconut meat into your diet. It can be eaten raw or used in cooking to replace other types of meat.
Coconut meat can be grated, shredded, or chopped and is often used in dishes such as curries, soups, and desserts.
Coconut meat is available in various forms, including dried, frozen, and canned.
Coconut meat is widely available and can be found at most grocery stores. It is important to store coconut meat in the refrigerator or freezer to keep it fresh.
If you’re looking for tasty and nutritious food to add to your diet, consider incorporating coconut meat into your cooking.
It is flavorful, versatile, and has various health benefits.
Coconut Meat are not an excellent source of any particular vitamin.
However, they contain Vitamin C, Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic acid), and Vitamin B9 (Folate) in a small amount.
Safflower seeds (Carthamus tinctorius) are the seeds of the safflower plant, which is native to the Mediterranean region.
These seeds have a slightly nutty and slightly earthy flavor, and are often used in a variety of dishes, including breads, cereals, and granolas.
Safflower seeds are a good source of nutrients, including protein, fiber, and various vitamins and minerals.
They are also a good source of healthy fats, including monounsaturated and polyunsaturated fats.
There are many ways to incorporate safflower seeds into your diet.
They can be eaten raw or roasted, and are often used as a topping for salads and other dishes.
Safflower seeds are also available in a variety of forms, including whole, chopped, and ground into flour.
Safflower seeds are widely available and can be found at most grocery stores.
They are often sold roasted or raw, and can be purchased with or without the shell.
If you’re looking for a tasty and nutritious seed to add to your diet, consider giving safflower seeds a try.
They are flavorful, versatile, and have a variety of health benefits.
Safflower Seeds are an excellent source of Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic acid), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).
They also contain a good amount of Vitamin B3 (Niacin).
Coconut Meat vs Safflower Seeds Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing coconut meat vs safflower seeds.
This comparison will start by comparing the caloric value of coconut meat and safflower seeds and their macronutrients and then go more in-depth by analyzing their vitamin and mineral contents.
Coconut Meat vs Safflower Seeds Calories
Nuts and seeds are generally high in calories; the same goes for coconut meat and safflower seeds, so you should consume them in moderation.
According to the United States Department of Agriculture (USDA), a proper serving is one ounce, which is roughly equal to 1/4 cup or 28 grams.
To keep the portions under control, the amounts correspond to one serving size: 14 walnut halves, 16 cashews, 24 almonds, 28 peanuts, or 45 pistachios.
Comparing coconut meat vs safflower seeds for weight loss, coconut meat are slightly lower in calories, with 99 calories per serving, compared to 145 calories per serving of safflower seeds.
However, both coconut meat and safflower seeds can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight. It’s just important to eat them in moderation.
Coconut Meat vs Safflower Seeds Protein
Nuts and seeds, including coconut meat and safflower seeds, are an important source of plant-based protein.
Safflower Seeds offer around 80% more protein than coconut meat.
Safflower Seeds have 16.2 grams of protein per 100 grams (or 4.5g per serving), while coconut meat have 3.3 grams of protein per 100 grams (or 0.9g per serving).
Coconut Meat vs Safflower Seeds Carbs
Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.
It’s also important for people on a keto diet, so let’s compare the carbs content in coconut meat and safflower seeds.
The total amount of carbohydrates is around 56% higher in safflower seeds than in coconut meat. They have 34.3 grams per 100 grams, compared to 15.2 grams in coconut meat.
There’s less sugar in safflower seeds than in coconut meat, 100% precisely.
One handful of safflower seeds (28 grams) contains 0 grams of sugar, while the same amount of coconut meat contains 1.7 grams.
Lastly, let’s take a look at the dietary fiber in coconut meat and safflower seeds.
Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.
With 2.5 grams of fiber per portion, coconut meat are a better source of fiber than safflower seeds which offer 0 grams per portion.
Coconut Meat vs Safflower Seeds Fats
Like the other nuts and seeds, fats in coconut meat and safflower seeds are a great source of healthy unsaturated fats, naturally cholesterol free, and free of trans fats.
Total fat in coconut meat and safflower seeds:
- Coconut Meat: 33.5 grams per 100 grams
- Safflower Seeds: 38.4 per 100 grams
Speaking of saturated fats, safflower seeds are 88% lower in saturated fats.
Safflower Seeds and coconut meat contain 3.7 grams and 29.7 grams of saturated fat per 100 grams, respectively.
Coconut Meat vs Safflower Seeds Vitamins Content
This section will discuss the vitamin content of coconut meat and safflower seeds.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Coconut Meat have a higher amount of vitamin A, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).
However, safflower seeds have a higher amount of vitamin C, vitamin E, and vitamin K.
Coconut Meat and safflower seeds contain the same amount of vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins coconut meat and safflower seeds contain side by side, so you can easily compare them.
|Vitamin B1 (Thiamine)
|Vitamin B2 (Riboflavin)
|Vitamin B3 (Niacin)
|Vitamin B5 (Pantothenic acid)
|Vitamin B6 (Pyroxidine)
|Vitamin B9 (Folate)
|Vitamin B12 (Cobalamin)
Coconut Meat vs Safflower Seeds Minerals Content
Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.
Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the coconut meat and safflower seeds comparison focuses on their mineral content.
Coconut Meat are a better source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc than safflower seeds.
On the other hand, safflower seeds have a higher amount of selenium, and sodium.
Coconut Meat and safflower seeds contain the same amount of fluoride.
Check out the table below to learn how coconut meat and safflower seeds compare when it comes to mineral contents.
The Final Word
Coconut Meat and safflower seeds are highly nutritious and excellent sources of plant-based protein and healthy fats.
Although they are relatively high in calories, they are essential to a healthy, plant-based diet and are linked to many health benefits.
Both coconut meat and safflower seeds are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.
Nuts and seeds are versatile foods, and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
Nuts and seeds are versatile foods and can be part of any meal or salad, just be sure to eat them moderately, as they are loaded with calories.
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- We cite relevant studies and trusted sources.
- It's regularly updated.
Read more about our process and team.
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