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Safflower oil vs. Margarine — In-Depth Nutrition Comparison

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How are Safflower oil and Margarine different?

  • Safflower oil is richer in Vitamin E , and Monounsaturated Fat, while Margarine is higher in Vitamin A RAE, Vitamin K, and Polyunsaturated fat.
  • Safflower oil covers your daily need of Vitamin E 167% more than Margarine.
  • Safflower oil contains 2 times more Monounsaturated Fat than Margarine. Safflower oil contains 75.221g of Monounsaturated Fat, while Margarine contains 38.877g.
  • Safflower oil is lower in Saturated Fat.

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Margarine, regular, 80% fat, composite, stick, without salt types were used in this article.

Infographic

Safflower oil vs Margarine 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.
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 2.1% 0.9% 1.6% 2.3% 0% 0% 2.1% 0.26% 0% 0%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more PhosphorusPhosphorus +∞%
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Manganese ~mg
~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.
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 0.67% 215% 180% 0% 2.5% 8.5% 0.43% 0% 2.1% 13% 233% 0.75% 6.8%
Contains more Vitamin E Vitamin E +278.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +1209.9%
Contains more FolateFolate +∞%
Contains more CholineCholine +6100%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
81% 17% 2%
Protein: 0.16 g
Fats: 80.71 g
Carbs: 0.7 g
Water: 16.52 g
Other: 1.91 g
Contains more FatsFats +23.9%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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
19% 50% 31%
Saturated Fat: Sat. Fat 15.189 g
Monounsaturated Fat: Mono. Fat 38.877 g
Polyunsaturated fat: Poly. Fat 24.302 g
Contains less Sat. FatSaturated Fat -50.4%
Contains more Mono. FatMonounsaturated Fat +93.5%
Contains more Poly. FatPolyunsaturated fat +89.6%

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 Margarine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Safflower oil Margarine Opinion
Calories 884kcal 717kcal Safflower oil
Protein 0g 0.16g Margarine
Fats 100g 80.71g Safflower oil
Vitamin C 0mg 0.2mg Margarine
Net carbs 0g 0.7g Margarine
Carbs 0g 0.7g Margarine
Magnesium 0mg 3mg Margarine
Calcium 0mg 3mg Margarine
Potassium 0mg 18mg Margarine
Iron 0mg 0.06mg Margarine
Phosphorus 0mg 5mg Margarine
Sodium 0mg 2mg Safflower oil
Vitamin A 0IU 3577IU Margarine
Vitamin A RAE 0µg 819µg Margarine
Vitamin E 34.1mg 9mg Safflower oil
Vitamin B1 0mg 0.01mg Margarine
Vitamin B2 0mg 0.037mg Margarine
Vitamin B3 0mg 0.023mg Margarine
Vitamin B6 0mg 0.009mg Margarine
Vitamin B12 0µg 0.1µg Margarine
Vitamin K 7.1µg 93µg Margarine
Folate 0µg 1µg Margarine
Trans Fat 0.096g 14.89g Safflower oil
Choline 0.2mg 12.4mg Margarine
Saturated Fat 7.541g 15.189g Safflower oil
Monounsaturated Fat 75.221g 38.877g Safflower oil
Polyunsaturated fat 12.82g 24.302g Margarine
Omega-3 - ALA 0.096g Safflower oil
Omega-3 - DPA 0g 0.006g Margarine
Omega-6 - Linoleic acid 12.724g 21.522g Margarine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower oil Margarine
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
51%
Margarine
Minerals Daily Need Coverage Score
0%
Safflower oil
1%
Margarine

Comparison summary

Which food contains less Sodium?
Safflower oil
Safflower oil contains less Sodium (difference - 2mg)
Which food is lower in Saturated Fat?
Safflower oil
Safflower oil is lower in Saturated Fat (difference - 7.648g)
Which food is cheaper?
Safflower oil
Safflower oil is cheaper (difference - $0.5)
Which food is richer in minerals?
Margarine
Margarine is relatively richer in minerals
Which food is richer in vitamins?
Margarine
Margarine is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

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. Margarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173585/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.