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

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The main differences between olive oil and safflower oil

Olive oil has more vitamin K and iron; however, safflower oil has more vitamin E, polyunsaturated fat, and monounsaturated fat.
Daily need coverage for vitamin E for safflower oil is 132% higher.
Safflower oil is lower in saturated fat.

Food types used in this article are Oil, olive, salad or cooking 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.

Olive oil

Safflower oil

Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+∞%

Contains less SodiumSodium

-100%

~equal in Magnesium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~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.

Olive oil

Safflower oil

Contains more Vitamin KVitamin K

+747.9%

Contains more Vitamin EVitamin E

+137.6%

~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.
Vitamin E	14.35mg	34.1mg	132%
Omega-6 (Linoleic acid)		12.724g	75%
Vitamin K	60.2µg	7.1µg	44%
Saturated fat	13.808g	7.541g	28%
Polyunsaturated fat	10.523g	12.82g	15%
Iron	0.56mg	0mg	7%
Monounsaturated fat	72.961g	75.221g	6%
Omega-3 (ALA)		0.096g	6%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	6	12	N/A
Calcium	1mg	0mg	0%
Potassium	1mg	0mg	0%
Sodium	2mg	0mg	0%
Trans fat		0.096g	N/A
Choline	0.3mg	0.2mg	0%