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

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A recap on the differences between safflower oil and fish oil

Safflower oil has more monounsaturated fat; however, fish oil is higher in vitamin D*, omega-3 (DPA), omega-3 (DHA), polyunsaturated fat, and omega-3 (EPA).
Fish oil covers your daily cholesterol needs 237% more than safflower oil.
Fish oil contains 2 times less monounsaturated fat than safflower oil. Safflower oil contains 75.221g of monounsaturated fat, while fish oil contains 33.841g.
Safflower oil has less saturated fat.

Food varieties used in this article are Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Fish oil, sardine.

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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

Fish 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

Fish oil

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

Contains more Vitamin DVitamin D

+∞%

~equal in Vitamin C ~0mg

~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.
Cholesterol	0mg	710mg	237%
Vitamin E	34.1mg		227%
Polyunsaturated fat	12.82g	31.867g	127%
Monounsaturated fat	75.221g	33.841g	103%
Saturated fat	7.541g	29.892g	102%
Omega-6 (Linoleic acid)	12.724g		75%
Vitamin D*	0 IU	332 IU	42%
Vitamin D	0µg	8.3µg	42%
Vitamin K	7.1µg		6%
Omega-3 (ALA)	0.096g		6%
Calories	884kcal	902kcal	1%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	2.2	N/A
Trans fat	0.096g		N/A
Choline	0.2mg		0%
Omega-3 (EPA)	0g	10.137g	N/A
Omega-3 (DHA)	0g	10.656g	N/A
Omega-3 (DPA)	0g	1.973g	N/A