Avocado oil vs. Safflower oil — In-Depth Nutrition Comparison

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Important differences between avocado oil and safflower oil

Avocado oil has more polyunsaturated fat; however, safflower oil is richer in monounsaturated fat.
Avocado oil's daily need coverage for saturated fat is 20% more.
Safflower oil contains less saturated fat.

The food varieties used in the comparison are Oil, avocado and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce).

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Avocado oil

Safflower oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Avocado oil

Safflower oil

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E		34.1mg	227%
Saturated fat	11.56g	7.541g	18%
Monounsaturated fat	70.554g	75.221g	12%
Vitamin K		7.1µg	6%
Polyunsaturated fat	13.486g	12.82g	4%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Trans fat		0.096g	N/A
Choline		0.2mg	0%
Omega-3 - ALA		0.096g	N/A
Omega-6 - Linoleic acid		12.724g	N/A