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

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What are the main differences between Safflower oil and Palm oil?

  • Palm oil has less Vitamin E , Polyunsaturated fat, and Monounsaturated Fat than Safflower oil.
  • Palm oil's daily need coverage for Saturated Fat is 209% higher.
  • Safflower oil has 2 times more Vitamin E than Palm oil. Safflower oil has 34.1mg of Vitamin E , while Palm oil has 15.94mg.
  • Safflower oil contains less Saturated Fat.

We used Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, palm types in this comparison.

Infographic

Safflower oil vs Palm 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.
Contains more Iron +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 1% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +∞%

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 E +113.9%
Contains more Vitamin K +12.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 682% 0% 0% 0% 0% 0% 0% 0% 0% 0% 18%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 319% 0% 0% 0% 0% 0% 0% 0% 0% 0% 20%
Contains more Vitamin E +113.9%
Contains more Vitamin K +12.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
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 Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +103.3%
Contains more Polyunsaturated fat +37.8%
8% 79% 13%
Saturated Fat: 7.541 g
Monounsaturated Fat: 75.221 g
Polyunsaturated fat: 12.82 g
52% 39% 10%
Saturated Fat: 49.3 g
Monounsaturated Fat: 37 g
Polyunsaturated fat: 9.3 g
Contains less Saturated Fat -84.7%
Contains more Monounsaturated Fat +103.3%
Contains more Polyunsaturated fat +37.8%

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

All nutrients comparison - raw data values

Nutrient Safflower oil Palm oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Iron 0mg 0.01mg Palm oil
Vitamin E 34.1mg 15.94mg Safflower oil
Vitamin K 7.1µg 8µg Palm oil
Trans Fat 0.096g Palm oil
Saturated Fat 7.541g 49.3g Safflower oil
Monounsaturated Fat 75.221g 37g Safflower oil
Polyunsaturated fat 12.82g 9.3g Safflower oil
Omega-6 - Linoleic acid 12.724g Safflower oil
Omega-3 - ALA 0.096g Safflower oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Safflower oil Palm oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet Equal
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
58%
Safflower oil
28%
Palm oil
Minerals Daily Need Coverage Score
0%
Safflower oil
0%
Palm oil

Comparison summary

Which food is lower in Saturated Fat?
Safflower oil
Safflower oil is lower in Saturated Fat (difference - 41.759g)
Which food is cheaper?
Safflower oil
Safflower oil is cheaper (difference - $2)
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 contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.