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

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Important differences between safflower oil and avocado oil

Safflower oil has more monounsaturated fat; however, avocado oil is richer in polyunsaturated fat.
Avocado oil's daily need coverage for saturated fat is 20% more.
Safflower oil contains less saturated fat.

The food varieties used in the comparison are Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, avocado.

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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.

Safflower oil

Avocado 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.

Safflower oil

Avocado oil

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

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~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%
Saturated fat	7.541g	11.56g	18%
Monounsaturated fat	75.221g	70.554g	12%
Vitamin K	7.1µg		6%
Omega-3 (ALA)	0.096g		6%
Polyunsaturated fat	12.82g	13.486g	4%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	7.3	N/A
Trans fat	0.096g		N/A
Choline	0.2mg		0%