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 of 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).
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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.
| Contains more Vitamin KVitamin K | +904.2% |
| Contains more Vitamin EVitamin E | +95.3% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
~equal in
Protein
~0g
~equal in
Fats
~100g
~equal in
Carbs
~0g
~equal in
Water
~0g
~equal in
Other
~0g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
7.365 g
Monounsaturated Fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Saturated Fat:
Sat. Fat
7.541 g
Monounsaturated Fat:
Mono. Fat
75.221 g
Polyunsaturated fat:
Poly. Fat
12.82 g
| Contains more Poly. FatPolyunsaturated fat | +119.5% |
| Contains more Mono. FatMonounsaturated Fat | +18.9% |
~equal in
Saturated Fat
~7.541g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 884kcal | 884kcal | |
| Fats | 100g | 100g | |
| Vitamin E | 17.46mg | 34.1mg |
|
| Vitamin K | 71.3µg | 7.1µg |
|
| Trans Fat | 0.395g | 0.096g |
|
| Choline | 0.2mg | 0.2mg | |
| Saturated Fat | 7.365g | 7.541g |
|
| Monounsaturated Fat | 63.276g | 75.221g |
|
| Polyunsaturated fat | 28.142g | 12.82g |
|
| Omega-3 - ALA | 9.137g | 0.096g |
|
| Omega-6 - Linoleic acid | 18.64g | 12.724g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet | Equal | |
| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
41%
54%
Minerals Daily Need Coverage Score
0%
0%
Comparison summary
Which food is lower in Saturated Fat?
Canola oil is lower in Saturated Fat (difference - 0.176g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.