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

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How are walnut oil and safflower oil different?

Walnut oil is higher in vitamin K and polyunsaturated fat; however, safflower oil is richer in vitamin E and monounsaturated fat.
Daily need coverage for vitamin E for safflower oil is 225% higher.
Walnut oil contains 5 times more polyunsaturated fat than safflower oil. While walnut oil contains 63.3g of polyunsaturated fat, safflower oil contains only 12.82g.
Safflower oil has less saturated fat.

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

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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.

Walnut oil

Safflower 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 ~0mg

~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.

Walnut oil

Safflower oil

Contains more Vitamin KVitamin K	+111.3%
Contains more CholineCholine	+100%

Contains more Vitamin EVitamin E

+8425%

~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			DV% diff.
Polyunsaturated fat	63.3g	12.82g	337%
Vitamin E	0.4mg	34.1mg	225%
Monounsaturated fat	22.8g	75.221g	131%
Vitamin K	15µg	7.1µg	7%
Saturated fat	9.1g	7.541g	7%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Trans fat		0.096g	N/A
Choline	0.4mg	0.2mg	0%
Omega-3 - ALA		0.096g	N/A
Omega-6 - Linoleic acid		12.724g	N/A