Safflower oil vs. Vegetable oil — In-Depth Nutrition Comparison
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What are the main differences between Safflower oil and Vegetable oil?
- Safflower oil is richer in Vitamin E, and Monounsaturated Fat, yet Vegetable oil is richer in Vitamin K, and Polyunsaturated fat.
- Safflower oil's daily need coverage for Vitamin E is 129% higher.
- Safflower oil has 2 times more Monounsaturated Fat than Vegetable oil. Safflower oil has 75.221g of Monounsaturated Fat, while Vegetable oil has 48.033g.
- Safflower oil contains less Saturated Fat.
We used Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, corn, peanut, and olive types in this comparison.
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.
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 | +130.7% |
| Contains more Vitamin KVitamin K | +195.8% |
~equal in
Vitamin D
~0µg
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 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
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
14.367 g
Monounsaturated Fat:
Mono. Fat
48.033 g
Polyunsaturated fat:
Poly. Fat
33.033 g
| Contains less Sat. FatSaturated Fat | -47.5% |
| Contains more Mono. FatMonounsaturated Fat | +56.6% |
| Contains more Poly. FatPolyunsaturated fat | +157.7% |
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 Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Sugar | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 884kcal | 884kcal | |
| Fats | 100g | 100g | |
| Iron | 0mg | 0.13mg |
|
| Zinc | 0mg | 0.02mg |
|
| Vitamin E | 34.1mg | 14.78mg |
|
| Vitamin K | 7.1µg | 21µg |
|
| Trans Fat | 0.096g |
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| Choline | 0.2mg | 0.2mg | |
| Saturated Fat | 7.541g | 14.367g |
|
| Monounsaturated Fat | 75.221g | 48.033g |
|
| Polyunsaturated fat | 12.82g | 33.033g |
|
| Omega-3 - ALA | 0.096g |
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| Omega-6 - Linoleic acid | 12.724g |
|
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet | Equal | |
| Low Fats diet | Equal | |
| Low Carbs 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
54%
27%
Minerals Daily Need Coverage Score
0%
1%
Comparison summary
Which food is lower in Saturated Fat?
Safflower oil is lower in Saturated Fat (difference - 6.826g)
Which food is cheaper?
Safflower oil is cheaper (difference - $1.3)
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 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.