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

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A recap on the differences between safflower oil and soybean oil

Safflower oil has more vitamin E and monounsaturated fat; however, soybean oil is higher in vitamin K and polyunsaturated fat.
Safflower oil covers your daily vitamin E needs 173% more than soybean oil.
Soybean oil contains 2 times less monounsaturated fat than safflower oil. Safflower oil contains 75.221g of monounsaturated fat, while soybean oil contains 43g.
Safflower oil has less saturated fat.

Food varieties used in this article are Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, soybean, salad or cooking, (partially hydrogenated).

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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

Soybean 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 ~mg

~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

Soybean oil

Contains more Vitamin EVitamin E

+321%

Contains more Vitamin KVitamin K

+247.9%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~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

~equal in Choline ~0.2mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin E	34.1mg	8.1mg	173%
Polyunsaturated fat	12.82g	37.6g	165%
Monounsaturated fat	75.221g	43g	81%
Saturated fat	7.541g	14.9g	33%
Vitamin K	7.1µg	24.7µg	15%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Trans fat	0.096g		N/A
Choline	0.2mg	0.2mg	0%
Omega-3 - ALA	0.096g		N/A
Omega-6 - Linoleic acid	12.724g		N/A