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  6. Safflower oil vs. Wheat germ oil

Safflower oil vs. Wheat germ oil — In-Depth Nutrition Comparison

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How are safflower oil and wheat germ oil different?

  • Safflower oil is higher in monounsaturated fat; however, wheat germ oil is richer in vitamin E, vitamin K, and polyunsaturated fat.
  • Daily need coverage for vitamin E for wheat germ oil is 769% higher.
  • Safflower oil contains 5 times more monounsaturated fat than wheat germ oil. While safflower oil contains 75.221g of monounsaturated fat, wheat germ oil contains only 15.1g.
  • Safflower oil has less saturated fat.

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, wheat germ are the varieties used in this article.

Infographic

Safflower oil vs Wheat germ 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.
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%
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%
~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.
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%
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% 2988% 0% 0% 0% 0% 0% 0% 0% 62% 0% 11%
Contains more Vitamin EVitamin E +338.1%
Contains more Vitamin KVitamin K +247.9%
Contains more CholineCholine +9900%
~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

All nutrients comparison - raw data values

Nutrient Safflower oil Wheat germ oil DV% diff.
Vitamin E 34.1mg 149.4mg 769%
Polyunsaturated fat 12.82g 61.7g 326%
Monounsaturated fat 75.221g 15.1g 150%
Saturated fat 7.541g 18.8g 51%
Vitamin K 7.1µg 24.7µg 15%
Choline 0.2mg 20mg 4%
Calories 884kcal 884kcal 0%
Fats 100g 100g 0%
Trans fat 0.096g N/A
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
100%
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
8% 79% 13%
Saturated fat: Sat. Fat 7.541 g
Monounsaturated fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 g
20% 16% 65%
Saturated fat: Sat. Fat 18.8 g
Monounsaturated fat: Mono. Fat 15.1 g
Polyunsaturated fat: Poly. Fat 61.7 g
Contains less Sat. FatSaturated fat -59.9%
Contains more Mono. FatMonounsaturated fat +398.2%
Contains more Poly. FatPolyunsaturated fat +381.3%

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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. Wheat germ oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171014/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.