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Sunflower oil vs. Safflower oil — How Do They Differ?

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on July 26, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Sunflower oil
vs
Safflower oil

Summary

Sunflower oil is richer in polyunsaturated fats and vitamin E. It is also higher in saturated fats. Safflower oil has a higher smoke point and is richer in monounsaturated fats. With richer monounsaturated fat content and a higher smoke point, safflower oil has an advantage over sunflower oil. 

 

Introduction

This article compares two types of seed oils; sunflower oil and safflower oil. These oils are processed and derived from the seeds of each plant. 
This article will compare these two oils according to general differences, nutritional content, and health impacts. 

General Differences

Taste

They both have neutral tastes, so the taste doesn't mix with the food while cooking and frying. However, the difference that does exist is that safflower oil tastes more like canola oil than sunflower oil. 

In this article, we can compare sunflower oil and canola oil. 

Smoke point 

Sunflower oil has a smoke point of 232°C, whereas safflower oil has a higher smoke point of 266°C.

Safflower oil can sustain higher cooking temperatures without releasing carcinogenic chemicals and smoking. This is an advantage that safflower oil has over sunflower oil.

Nutrition

In this section, we will compare 100g of each to one another. 

Calories

They have similar amounts of calories. 

Carbs and Protein

They are devoid of carbs and proteins

Fats

Although their total amount of fats equals 100% of their weight, their distributions differ. 

Sunflower oil is richer in polyunsaturated fats but higher in saturated fats. In comparison, safflower oil is richer in monounsaturated fats.  

Below we can visualize their distributions and ratios. 

@fattypecoverage

Minerals

Their mineral profile is insignificant.

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.
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Vitamins

Sunflower oil is richer in vitamin E. 

Below we can visualize their distributions.

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 +20.5%
Contains more Vitamin K +31.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 822% 0% 0% 0% 0% 0% 0% 0% 0% 0% 14%
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%
Contains more Vitamin E +20.5%
Contains more Vitamin K +31.5%

Health impacts

Vitamin E

Sunflower oil and safflower are rich sources of vitamin E, providing several essential health impacts such as immune support, antioxidation, and anticarcinogenic properties. 
Sunflower oil has an advantage since it is richer in vitamin E than safflower oil. (1)

You can also read about sunflower oil vs. peanut oil which is rich in vitamin E. 

Cardiovascular Health and Metabolic Markers

Guidelines regarding cardiovascular health highlight the importance of reducing saturated fats as they are linked with increased risks of cardiovascular diseases. These oils are a better option than those high in saturated fats. 
However, there is a difference between them. Safflower oil is lower in saturated fats and richer in monounsaturated fats, which is a better option than sunflower oil. 
However, this doesn't mean that sunflower oil is a bad oil. Comparatively, safflower oil is a better option. 
This doesn't mean you should eat fried foods all day because the oils are low in saturated fats. We need to consider trans fats and overall calories. Multiple factors affect our cardiovascular and metabolic health; saturated fats are just a part of them (2)(3)(4).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: July 26, 2023
Medically reviewed by Igor Bussel

Infographic

Sunflower oil vs Safflower oil infographic
Infographic link

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 more Polyunsaturated fat +183.9%
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +62.8%
14% 48% 38%
Saturated Fat: 13 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 36.4 g
8% 79% 13%
Saturated Fat: 7.541 g
Monounsaturated Fat: 75.221 g
Polyunsaturated fat: 12.82 g
Contains more Polyunsaturated fat +183.9%
Contains less Saturated Fat -42%
Contains more Monounsaturated Fat +62.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower oil Safflower 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 Sunflower oil Safflower oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Vitamin E 41.08mg 34.1mg Sunflower oil
Vitamin K 5.4µg 7.1µg Safflower oil
Trans Fat 0.096g Sunflower oil
Saturated Fat 13g 7.541g Safflower oil
Monounsaturated Fat 46.2g 75.221g Safflower oil
Polyunsaturated fat 36.4g 12.82g Sunflower 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
Sunflower oil Safflower oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet Equal
Low Glycemic Index diet Equal

People also compare

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
70%
Sunflower oil
58%
Safflower oil
Minerals Daily Need Coverage Score
0%
Sunflower oil
0%
Safflower oil

Comparison summary

Which food is lower in Saturated Fat?
Safflower oil
Safflower oil is lower in Saturated Fat (difference - 5.459g)
Which food is cheaper?
Safflower oil
Safflower oil is cheaper (difference - $1.5)
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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Safflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/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.