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  6. Safflower oil vs. Flaxseed oil

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

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How are Safflower oil and Flaxseed oil different?

  • Safflower oil is richer in Vitamin E, and Monounsaturated Fat, while Flaxseed oil is higher in Copper, Manganese, and Polyunsaturated fat.
  • Safflower oil covers your daily need of Vitamin E 223% more than Flaxseed oil.
  • Safflower oil contains 4 times more Monounsaturated Fat than Flaxseed oil. Safflower oil contains 75.221g of Monounsaturated Fat, while Flaxseed oil contains 20.634g.
  • Safflower oil is lower in Saturated Fat.

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

Infographic

Safflower oil vs Flaxseed 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 11% 2.7% 2.7% 13% 22% 8.5% 12% 0.78% 18% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
~equal in Selenium ~µg

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% 682% 0% 0% 0% 0% 0% 0% 0% 18% 0% 0.11%
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% 14% 0% 0% 0% 0% 0% 0% 0% 8.3% 0% 0%
Contains more Vitamin EVitamin E +4702.8%
Contains more Vitamin KVitamin K +115.2%
Contains more CholineCholine +∞%
~equal in Vitamin C ~mg
~equal in Vitamin A ~IU
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~mg
~equal in Vitamin B2 ~mg
~equal in Vitamin B3 ~mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B6 ~mg
~equal in Vitamin B12 ~µg
~equal in Folate ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
Protein: 0.37 g
Fats: 99.01 g
Carbs: 0.39 g
Water: 0.16 g
Other: 0.07 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
~equal in Fats ~99.01g

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 79% 13%
Saturated Fat: Sat. Fat 7.541 g
Monounsaturated Fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 g
10% 22% 69%
Saturated Fat: Sat. Fat 9.047 g
Monounsaturated Fat: Mono. Fat 20.634 g
Polyunsaturated fat: Poly. Fat 64.876 g
Contains less Sat. FatSaturated Fat -16.6%
Contains more Mono. FatMonounsaturated Fat +264.5%
Contains more Poly. FatPolyunsaturated fat +406.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Safflower oil Flaxseed oil Opinion
Calories 884kcal 878kcal Safflower oil
Protein 0g 0.37g Flaxseed oil
Fats 100g 99.01g Safflower oil
Net carbs 0g 0.39g Flaxseed oil
Carbs 0g 0.39g Flaxseed oil
Magnesium 0mg 15mg Flaxseed oil
Calcium 0mg 9mg Flaxseed oil
Potassium 0mg 31mg Flaxseed oil
Iron 0mg 0.34mg Flaxseed oil
Copper 0mg 0.067mg Flaxseed oil
Zinc 0mg 0.31mg Flaxseed oil
Phosphorus 0mg 27mg Flaxseed oil
Sodium 0mg 6mg Safflower oil
Vitamin E 34.1mg 0.71mg Safflower oil
Manganese 0mg 0.141mg Flaxseed oil
Vitamin K 7.1µg 3.3µg Safflower oil
Trans Fat 0.096g 0.184g Safflower oil
Choline 0.2mg Safflower oil
Saturated Fat 7.541g 9.047g Safflower oil
Monounsaturated Fat 75.221g 20.634g Safflower oil
Polyunsaturated fat 12.82g 64.876g Flaxseed oil
Omega-3 - ALA 0.096g 48.93g Flaxseed oil
Omega-3 - Eicosatrienoic acid 0.077g Flaxseed oil
Omega-6 - Dihomo-gamma-linoleic acid 0.026g Flaxseed oil
Omega-6 - Eicosadienoic acid 0.034g Flaxseed oil
Omega-6 - Linoleic acid 12.724g 15.679g Flaxseed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower oil Flaxseed oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
54%
Safflower oil
2%
Flaxseed oil
Minerals Daily Need Coverage Score
0%
Safflower oil
9%
Flaxseed oil

Comparison summary

Which food contains less Sodium?
Safflower oil
Safflower oil contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Safflower oil
Safflower oil is lower in Saturated Fat (difference - 1.506g)
Which food is richer in vitamins?
Safflower oil
Safflower oil is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil
Flaxseed oil is lower in Sugar (difference - 0g)
Which food is richer in minerals?
Flaxseed oil
Flaxseed oil is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Safflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/nutrients
  2. Flaxseed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171442/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.