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, Monounsaturated Fat, and Polyunsaturated fat, however, Olive has more Iron, Copper, Fiber, and Calcium.
- Daily need coverage for Vitamin E from Safflower oil is 216% higher.
- Olive has 14 times less Polyunsaturated fat than Safflower oil. Safflower oil has 12.82g of Polyunsaturated fat, while Olive has 0.911g.
- 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
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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 | +∞% |
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
0 g
Fats:
100 g
Carbs:
0 g
Water:
0 g
Other:
0 g
Protein:
0.84 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
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
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% |
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 Glycemic Index |
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| Lower in price |
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| Lower in Saturated Fat |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 884kcal | 115kcal |
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| Protein | 0g | 0.84g |
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| Fats | 100g | 10.68g |
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| Vitamin C | 0mg | 0.9mg |
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| Net carbs | 0g | 3.06g |
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| Carbs | 0g | 6.26g |
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| Magnesium | 0mg | 4mg |
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| Calcium | 0mg | 88mg |
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| Potassium | 0mg | 8mg |
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| Iron | 0mg | 3.3mg |
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| Fiber | 0g | 3.2g |
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| Copper | 0mg | 0.251mg |
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| Zinc | 0mg | 0.22mg |
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| Phosphorus | 0mg | 3mg |
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| Sodium | 0mg | 735mg |
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| Vitamin A | 0IU | 403IU |
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| Vitamin A | 0µg | 20µg |
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| Vitamin E | 34.1mg | 1.65mg |
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| Manganese | 0mg | 0.02mg |
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| Selenium | 0µg | 0.9µg |
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| Vitamin B1 | 0mg | 0.003mg |
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| Vitamin B3 | 0mg | 0.037mg |
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| Vitamin B5 | 0mg | 0.015mg |
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| Vitamin B6 | 0mg | 0.009mg |
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| Vitamin K | 7.1µg | 1.4µg |
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| Trans Fat | 0.096g | 0g |
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| Choline | 0.2mg | 10.3mg |
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| Saturated Fat | 7.541g | 1.415g |
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| Monounsaturated Fat | 75.221g | 7.888g |
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| Polyunsaturated fat | 12.82g | 0.911g |
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| Threonine | 0mg | 0.026mg |
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| Isoleucine | 0mg | 0.031mg |
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| Leucine | 0mg | 0.05mg |
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| Lysine | 0mg | 0.032mg |
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| Methionine | 0mg | 0.012mg |
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| Phenylalanine | 0mg | 0.029mg |
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| Valine | 0mg | 0.038mg |
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| Histidine | 0mg | 0.023mg |
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| Omega-3 - ALA | 0.096g |
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| Omega-6 - Linoleic acid | 12.724g |
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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 |
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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%
6%
Minerals Daily Need Coverage Score
0%
35%
Comparison summary
Which food contains less Sodium?
Safflower oil contains less Sodium (difference - 735mg)
Which food is lower in glycemic index?
Safflower oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Safflower oil is cheaper (difference - $3.5)
Which food is lower in Saturated Fat?
Olive is lower in Saturated Fat (difference - 6.126g)
Which food is richer in minerals?
Olive is relatively richer in minerals
Which food is richer in vitamins?
Olive is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sugar?
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The foods are relatively equal in Sugar (0 g)