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

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

Safflower oil is richer in monounsaturated fat, yet sunflower oil is richer in vitamin E and polyunsaturated fat.
Sunflower oil's daily need coverage for vitamin E is 47% higher.
Safflower oil has 2 times more monounsaturated fat than sunflower oil. Safflower oil has 75.221g of monounsaturated fat, while sunflower oil has 46.2g.
Safflower oil contains less saturated fat.

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

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Safflower oil

Sunflower 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

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Safflower oil

Sunflower oil

Contains more Vitamin KVitamin K

+31.5%

Contains more Vitamin EVitamin E

+20.5%

~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	36.4g	157%
Monounsaturated fat	75.221g	46.2g	73%
Vitamin E	34.1mg	41.08mg	47%
Saturated fat	7.541g	13g	25%
Vitamin K	7.1µg	5.4µg	1%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	6.4	N/A
Trans fat	0.096g		N/A
Choline	0.2mg		0%
Omega-3 - ALA	0.096g		N/A
Omega-6 - Linoleic acid	12.724g		N/A