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

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The main differences between safflower oil and olive oil

Safflower oil has more vitamin E, monounsaturated fat, and polyunsaturated fat; however, olive oil has more vitamin K and iron.
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, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, olive, salad or cooking.

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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

Olive oil

Contains less SodiumSodium

-100%

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

~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.

Safflower oil

Olive oil

Contains more Vitamin EVitamin E

+137.6%

Contains more Vitamin KVitamin K

+747.9%

~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.
Vitamin E	34.1mg	14.35mg	132%
Omega-6 (Linoleic acid)	12.724g		75%
Vitamin K	7.1µg	60.2µg	44%
Saturated fat	7.541g	13.808g	28%
Polyunsaturated fat	12.82g	10.523g	15%
Iron	0mg	0.56mg	7%
Monounsaturated fat	75.221g	72.961g	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	12	6	N/A
Calcium	0mg	1mg	0%
Potassium	0mg	1mg	0%
Sodium	0mg	2mg	0%
Trans fat	0.096g		N/A
Choline	0.2mg	0.3mg	0%