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

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How are safflower oil and walnut oil different?

Safflower oil is higher in vitamin E and monounsaturated fat; however, walnut oil is richer in vitamin K and polyunsaturated fat.
Daily need coverage for vitamin E for safflower oil is 225% higher.
Safflower oil contains 3 times more monounsaturated fat than walnut oil. While safflower oil contains 75.221g of monounsaturated fat, walnut oil contains only 22.8g.
Safflower oil has less saturated fat.

Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) and Oil, walnut are the varieties 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

Walnut 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 ~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

Walnut oil

Contains more Vitamin EVitamin E

+8425%

Contains more Vitamin KVitamin K

+111.3%

~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.
Polyunsaturated fat	12.82g	63.3g	337%
Vitamin E	34.1mg	0.4mg	225%
Monounsaturated fat	75.221g	22.8g	131%
Omega-6 (Linoleic acid)	12.724g		75%
Vitamin K	7.1µg	15µg	7%
Saturated fat	7.541g	9.1g	7%
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	9.5	N/A
Trans fat	0.096g		N/A
Choline	0.2mg	0.4mg	0%