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

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The main differences between safflower oil and mustard oil

Safflower oil has more monounsaturated fat; however, mustard oil has more polyunsaturated fat.
Daily need coverage for saturated fat for mustard oil is 20% higher.
Safflower oil is lower in saturated fat.

Food types used in this article are Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, mustard.

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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

Mustard 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

Mustard oil

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~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		227%
Polyunsaturated fat	12.82g	21.23g	56%
Monounsaturated fat	75.221g	59.187g	40%
Saturated fat	7.541g	11.582g	18%
Vitamin K	7.1µg		6%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Trans fat	0.096g		N/A
Choline	0.2mg		0%
Omega-3 - ALA	0.096g		N/A
Omega-6 - Linoleic acid	12.724g		N/A