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

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What are the main differences between palm oil and safflower oil?

Palm oil has less vitamin E, polyunsaturated fat, and monounsaturated fat than safflower oil.
Palm oil's daily need coverage for saturated fat is 209% higher.
Safflower oil contains less saturated fat.

We used Oil, palm and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) types in this comparison.

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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.

Palm oil

Safflower oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~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.

Palm oil

Safflower oil

Contains more Vitamin KVitamin K

+12.7%

Contains more Vitamin EVitamin E

+113.9%

~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.
Saturated fat	49.3g	7.541g	190%
Vitamin E	15.94mg	34.1mg	121%
Monounsaturated fat	37g	75.221g	96%
Omega-6 (Linoleic acid)		12.724g	75%
Polyunsaturated fat	9.3g	12.82g	23%
Omega-3 (ALA)		0.096g	6%
Vitamin K	8µg	7.1µg	1%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	0.94	12	N/A
Iron	0.01mg	0mg	0%
Trans fat		0.096g	N/A
Choline	0.3mg	0.2mg	0%