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

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How are corn oil and safflower oil different?

Corn oil is higher in polyunsaturated fat, omega-6 (Linoleic acid) and omega-3 (ALA); however, safflower oil is richer in vitamin E and monounsaturated fat.
Daily need coverage for vitamin E for safflower oil is 132% higher.
Corn oil contains 12 times more omega-3 (ALA) than safflower oil. While corn oil contains 1.161g of omega-3 (ALA), safflower oil contains only 0.096g.
Safflower oil has less saturated fat.

Oil, corn, industrial, and retail, all purpose salad or cooking 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

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.

Corn 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.

Corn oil

Safflower oil

Contains more Vitamin EVitamin E	+138.5%
Contains more Vitamin KVitamin K	+273.7%

~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.
Polyunsaturated fat	54.677g	12.82g	279%
Omega-6 (Linoleic acid)	53.23g	12.724g	238%
Vitamin E	14.3mg	34.1mg	132%
Monounsaturated fat	27.576g	75.221g	119%
Omega-3 (ALA)	1.161g	0.096g	67%
Saturated fat	12.948g	7.541g	25%
Vitamin K	1.9µg	7.1µg	4%
Calories	900kcal	884kcal	1%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	6.4	12	N/A
Trans fat		0.096g	N/A
Choline	0.2mg	0.2mg	0%