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  6. Safflower oil vs. Olive

Safflower oil vs. Olive — In-Depth Nutrition Comparison

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The main differences between safflower oil and olive

  • Safflower oil has more vitamin E and monounsaturated fat; however, olive has more iron, copper, fiber, calcium, and vitamin A.
  • Daily need coverage for vitamin E for safflower oil is 216% higher.
  • Olive has 10 times less monounsaturated fat than safflower oil. Safflower oil has 75.221g of monounsaturated fat, while olive has 7.888g.
  • Olive 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 Olives, ripe, canned (small-extra large).

Infographic

Safflower oil vs Olive 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%
Olive
Olive
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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 +∞%
Contains more SeleniumSelenium +∞%

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%
Olive
Olive
7
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
Contains more Vitamin EVitamin E +1966.7%
Contains more Vitamin KVitamin K +407.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more CholineCholine +5050%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Safflower oil Olive DV% diff.
Vitamin E 34.1mg 1.65mg 216%
Monounsaturated fat 75.221g 7.888g 168%
Fats 100g 10.68g 137%
Polyunsaturated fat 12.82g 0.911g 79%
Iron 0mg 3.3mg 41%
Calories 884kcal 115kcal 38%
Sodium 0mg 735mg 32%
Copper 0mg 0.251mg 28%
Saturated fat 7.541g 1.415g 28%
Fiber 0g 3.2g 13%
Calcium 0mg 88mg 9%
Vitamin K 7.1µg 1.4µg 5%
Choline 0.2mg 10.3mg 2%
Vitamin A 0µg 20µg 2%
Carbs 0g 6.26g 2%
Selenium 0µg 0.9µg 2%
Protein 0g 0.84g 2%
Zinc 0mg 0.22mg 2%
Magnesium 0mg 4mg 1%
Manganese 0mg 0.02mg 1%
Vitamin C 0mg 0.9mg 1%
Vitamin B6 0mg 0.009mg 1%
Net carbs 0g 3.06g N/A
Potassium 0mg 8mg 0%
Phosphorus 0mg 3mg 0%
Vitamin B1 0mg 0.003mg 0%
Vitamin B3 0mg 0.037mg 0%
Vitamin B5 0mg 0.015mg 0%
Trans fat 0.096g 0g N/A
Threonine 0mg 0.026mg 0%
Isoleucine 0mg 0.031mg 0%
Leucine 0mg 0.05mg 0%
Lysine 0mg 0.032mg 0%
Methionine 0mg 0.012mg 0%
Phenylalanine 0mg 0.029mg 0%
Valine 0mg 0.038mg 0%
Histidine 0mg 0.023mg 0%
Omega-3 - ALA 0.096g N/A
Omega-6 - Linoleic acid 12.724g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Olive
Olive
4
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
Contains more FatsFats +836.3%
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
Olive
Olive
1
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains more Mono. FatMonounsaturated fat +853.6%
Contains more Poly. FatPolyunsaturated fat +1307.2%
Contains less Sat. FatSaturated fat -81.2%

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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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.