Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Compare

How are Safflower oil and Oat oil different?

  • Safflower oil is higher in Vitamin E, and Monounsaturated Fat, however, Oat oil is richer in Vitamin K, and Polyunsaturated fat.
  • Daily need coverage for Vitamin E from Safflower oil is 131% higher.
  • Safflower oil contains 2 times more Monounsaturated Fat than Oat oil. While Safflower oil contains 75.221g of Monounsaturated Fat, Oat oil contains only 35.11g.
  • Safflower oil has less Saturated Fat.

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, oat are the varieties used in this article.

Infographic

Safflower oil vs Oat 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
~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.
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% 288% 0% 0% 0% 0% 0% 0% 0% 62% 0% 0%
Contains more Vitamin EVitamin E +136.8%
Contains more CholineCholine +∞%
Contains more Vitamin KVitamin K +247.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
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
8% 79% 13%
Saturated Fat: Sat. Fat 7.541 g
Monounsaturated Fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 g
21% 37% 43%
Saturated Fat: Sat. Fat 19.62 g
Monounsaturated Fat: Mono. Fat 35.11 g
Polyunsaturated fat: Poly. Fat 40.87 g
Contains less Sat. FatSaturated Fat -61.6%
Contains more Mono. FatMonounsaturated Fat +114.2%
Contains more Poly. FatPolyunsaturated fat +218.8%

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

All nutrients comparison - raw data values

Nutrient Safflower oil Oat oil Opinion
Calories 884kcal 884kcal
Fats 100g 100g
Vitamin E 34.1mg 14.4mg Safflower oil
Vitamin K 7.1µg 24.7µg Oat oil
Trans Fat 0.096g Oat oil
Choline 0.2mg Safflower oil
Saturated Fat 7.541g 19.62g Safflower oil
Monounsaturated Fat 75.221g 35.11g Safflower oil
Polyunsaturated fat 12.82g 40.87g Oat oil
Omega-3 - ALA 0.096g Safflower oil
Omega-6 - Linoleic acid 12.724g Safflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower oil Oat oil
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
Low Glycemic Index diet ok

People also compare

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
27%
Oat oil
Minerals Daily Need Coverage Score
0%
Safflower oil
0%
Oat oil

Comparison summary

Which food is lower in Saturated Fat?
Safflower oil
Safflower oil is lower in Saturated Fat (difference - 12.079g)
Which food is lower in glycemic index?
Oat oil
Oat oil is lower in glycemic index (difference - 0)
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 contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Oat oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173576/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.