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

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Summary of differences between canola oil and safflower oil

Canola oil has more vitamin K, polyunsaturated fat, omega-6 (Linoleic acid) and omega-3 (ALA), while safflower oil has more vitamin E and monounsaturated fat.
Safflower oil covers your daily need for vitamin E 111% more than canola oil.
Canola oil contains 95 times more omega-3 (ALA) than safflower oil. While canola oil contains 9.137g of omega-3 (ALA), safflower oil contains only 0.096g.

These are the specific foods used in this comparison Oil, canola and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce).

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Canola 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Canola oil

Safflower oil

Contains more Vitamin KVitamin K

+904.2%

Contains more Vitamin EVitamin E

+95.3%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~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.
Omega-3 (ALA)	9.137g	0.096g	565%
Vitamin E	17.46mg	34.1mg	111%
Polyunsaturated fat	28.142g	12.82g	102%
Vitamin K	71.3µg	7.1µg	54%
Omega-6 (Linoleic acid)	18.64g	12.724g	35%
Monounsaturated fat	63.276g	75.221g	30%
Saturated fat	7.365g	7.541g	1%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	12	N/A
Trans fat	0.395g	0.096g	N/A
Choline	0.2mg	0.2mg	0%