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

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Summary of differences between safflower oil and canola oil

Safflower oil has more vitamin E and monounsaturated fat, while canola oil has more vitamin K and polyunsaturated fat.
Safflower oil covers your daily need for vitamin E, 111% more than canola oil.

These are the specific foods used in this comparison Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, canola.

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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.

Safflower oil

Canola 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.

Safflower oil

Canola oil

Contains more Vitamin EVitamin E

+95.3%

Contains more Vitamin KVitamin K

+904.2%

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