Grape seed oil vs. Safflower oil — In-Depth Nutrition Comparison

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How are grape seed oil and safflower oil different?

Grape seed oil is richer in polyunsaturated fat, while safflower oil is higher in vitamin E and monounsaturated fat.
Safflower oil covers your daily need for vitamin E, 35% more than grape seed oil.
Grape seed oil contains 5 times more polyunsaturated fat than safflower oil. Grape seed oil contains 69.9g of polyunsaturated fat, while safflower oil contains 12.82g.
Safflower oil is lower in saturated fat.

Oil, grapeseed and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) types were used in this article.

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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.

Grape seed 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.

Grape seed oil

Safflower oil

Contains more Vitamin EVitamin E

+18.4%

~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.
Polyunsaturated fat	69.9g	12.82g	381%
Monounsaturated fat	16.1g	75.221g	148%
Vitamin E	28.8mg	34.1mg	35%
Saturated fat	9.6g	7.541g	9%
Vitamin K		7.1µg	6%
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