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

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Summary of differences between canola oil and safflower oil

Canola oil has more vitamin K and polyunsaturated fat, while safflower oil has more vitamin E and monounsaturated fat.
Safflower oil covers your daily need for vitamin E, 111% more than canola oil.
Canola oil contains 10 times more vitamin K than safflower oil. While canola oil contains 71.3µg of vitamin K, safflower oil contains only 7.1µg.

These are the specific foods used in this comparison Oil, canola 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.

Canola 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.

Canola oil

Safflower oil

Contains more Vitamin KVitamin K

+904.2%

Contains more Vitamin EVitamin E

+95.3%

~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

~equal in Choline ~0.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	17.46mg	34.1mg	111%
Polyunsaturated fat	28.142g	12.82g	102%
Vitamin K	71.3µg	7.1µg	54%
Monounsaturated fat	63.276g	75.221g	30%
Saturated fat	7.365g	7.541g	1%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Trans fat	0.395g	0.096g	N/A
Choline	0.2mg	0.2mg	0%
Omega-3 - ALA	9.137g	0.096g	N/A
Omega-6 - Linoleic acid	18.64g	12.724g	N/A