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

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The main differences between mustard oil and safflower oil

Mustard oil has more polyunsaturated fat; however, safflower oil has more monounsaturated fat.
Daily need coverage for saturated fat for mustard oil is 20% higher.
Safflower oil has 2 times less polyunsaturated fat than mustard oil. Mustard oil has 21.23g of polyunsaturated fat, while safflower oil has 12.82g.
Safflower oil is lower in saturated fat.

Food types used in this article are Oil, mustard 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.

Mustard 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.

Mustard oil

Safflower oil

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~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		34.1mg	227%
Omega-6 (Linoleic acid)		12.724g	75%
Polyunsaturated fat	21.23g	12.82g	56%
Monounsaturated fat	59.187g	75.221g	40%
Saturated fat	11.582g	7.541g	18%
Vitamin K		7.1µg	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	6.9	12	N/A
Trans fat		0.096g	N/A
Choline		0.2mg	0%