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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 of 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.

Infographic

Grape seed oil vs Safflower oil infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 576% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 682% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.11%
Contains more Vitamin E Vitamin E +18.4%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
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
10% 17% 73%
Saturated Fat: Sat. Fat 9.6 g
Monounsaturated Fat: Mono. Fat 16.1 g
Polyunsaturated fat: Poly. Fat 69.9 g
8% 79% 13%
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 +445.2%
Contains less Sat. FatSaturated Fat -21.4%
Contains more Mono. FatMonounsaturated Fat +367.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Grape seed oil Safflower oil
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Grape seed oil Safflower oil Opinion
Calories 884kcal 884kcal
Fats 100g 100g
Vitamin E 28.8mg 34.1mg Safflower oil
Vitamin K 7.1µg Safflower oil
Trans Fat 0.096g Grape seed oil
Choline 0.2mg Safflower oil
Saturated Fat 9.6g 7.541g Safflower oil
Monounsaturated Fat 16.1g 75.221g Safflower oil
Polyunsaturated fat 69.9g 12.82g Grape seed oil
Omega-3 - ALA 0.096g Safflower oil
Omega-6 - Linoleic acid 12.724g Safflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Grape seed oil Safflower oil
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
44%
Grape seed oil
54%
Safflower oil
Minerals Daily Need Coverage Score
0%
Grape seed oil
0%
Safflower oil

Comparison summary

Which food is lower in Saturated Fat?
Safflower oil
Safflower oil is lower in Saturated Fat (difference - 2.059g)
Which food is cheaper?
Safflower oil
Safflower oil is cheaper (difference - $4)
Which food is richer in vitamins?
Safflower oil
Safflower oil is relatively richer in vitamins
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 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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/nutrients
  2. Safflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.