Safflower oil vs. Grape seed oil — In-Depth Nutrition Comparison

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How are safflower oil and grape seed oil different?

Safflower oil is richer in vitamin E and monounsaturated fat, while grape seed oil is higher in polyunsaturated fat.
Safflower oil covers your daily need for vitamin E 35% more than grape seed oil.
Safflower oil contains 5 times more monounsaturated fat than grape seed oil. Safflower oil contains 75.221g of monounsaturated fat, while grape seed oil contains 16.1g.
Safflower oil is lower in saturated fat.

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, grapeseed types were used in this article.

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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

Grape seed oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~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

Grape seed oil

Contains more Vitamin EVitamin E	+18.4%
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.
Polyunsaturated fat	12.82g	69.9g	381%
Monounsaturated fat	75.221g	16.1g	148%
Omega-6 (Linoleic acid)	12.724g		75%
Vitamin E	34.1mg	28.8mg	35%
Saturated fat	7.541g	9.6g	9%
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	12	9	N/A
Trans fat	0.096g		N/A
Choline	0.2mg		0%