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 for 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
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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.
| 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 | +∞% |
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 | +4702.8% |
| Contains more Vitamin KVitamin K | +115.2% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0.37 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
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
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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 12.82g | 64.876g | 347% |
| Vitamin E | 34.1mg | 0.71mg | 223% |
| Monounsaturated fat | 75.221g | 20.634g | 136% |
| Copper | 0mg | 0.067mg | 7% |
| Saturated fat | 7.541g | 9.047g | 7% |
| Manganese | 0mg | 0.141mg | 6% |
| Magnesium | 0mg | 15mg | 4% |
| Iron | 0mg | 0.34mg | 4% |
| Phosphorus | 0mg | 27mg | 4% |
| Vitamin K | 7.1µg | 3.3µg | 3% |
| Zinc | 0mg | 0.31mg | 3% |
| Fats | 100g | 99.01g | 2% |
| Calcium | 0mg | 9mg | 1% |
| Potassium | 0mg | 31mg | 1% |
| Protein | 0g | 0.37g | 1% |
| Calories | 884kcal | 878kcal | 0% |
| Carbs | 0g | 0.39g | 0% |
| Net carbs | 0g | 0.39g | N/A |
| Sodium | 0mg | 6mg | 0% |
| Trans fat | 0.096g | 0.184g | N/A |
| Choline | 0.2mg | 0% | |
| Omega-3 - ALA | 0.096g | 48.93g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.077g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.026g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.034g | N/A | |
| Omega-6 - Linoleic acid | 12.724g | 15.679g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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%
2%
Minerals Daily Need Coverage Score
0%
9%
Comparison summary
Which food contains less Sodium?
Safflower oil contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Safflower oil is lower in Saturated fat (difference - 1.506g)
Which food is richer in vitamins?
Safflower oil is relatively richer in vitamins
Which food is lower in Sugar?
Flaxseed oil is lower in Sugar (difference - 0g)
Which food is richer in minerals?
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?
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The foods have equal glycemic indexes (0)
Which food is cheaper?
?
The foods are relatively equal in price ($)