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

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The main differences between mustard oil and safflower oil

Mustard oil has more polyunsaturated fat; however, safflower oil has more monounsaturated fat.
Daily need coverage for saturated fat for mustard oil is 20% higher.
Safflower oil has 2 times less polyunsaturated fat than mustard oil. Mustard oil has 21.23g of polyunsaturated fat, while safflower oil has 12.82g.
Safflower oil is lower in saturated fat.

Food types used in this article are Oil, mustard 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.

Mustard 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.

Mustard 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%
Polyunsaturated fat	21.23g	12.82g	56%
Monounsaturated fat	59.187g	75.221g	40%
Saturated fat	11.582g	7.541g	18%
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