Safflower oil vs. Canola oil — In-Depth Nutrition Comparison
Compare
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.
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.
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 EVitamin E | +95.3% |
Contains more Vitamin KVitamin K | +904.2% |
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 |
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
7.541 g
Monounsaturated fat:
Mono. Fat
75.221 g
Polyunsaturated fat:
Poly. Fat
12.82 g
Saturated fat:
Sat. Fat
7.365 g
Monounsaturated fat:
Mono. Fat
63.276 g
Polyunsaturated fat:
Poly. Fat
28.142 g
Contains more Mono. FatMonounsaturated fat | +18.9% |
Contains more Poly. FatPolyunsaturated fat | +119.5% |
~equal in
Saturated fat
~7.365g