Oil vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) is higher in more vitamins & minerals
Calories (kcal)
Oil —
Oil 884
Protein (g)
Oil —
Oil 0
Carbs (g)
Oil —
Oil 0
Fat (g)
Oil —
Oil 100
Fiber (g)
Oil —
Oil 0
Quick answers
Which is more nutrient-dense?
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Oil | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | — | 884 kcal | |
| Macronutrients | |||
| Water | — | 0 g | |
| Protein | — | 0 g | |
| Total lipid (fat) | — | 100 g | |
| Carbohydrate, by difference | — | 0 g | |
| Fiber, total dietary | — | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 13.4 g | 7.54 g | +78% |
| Fatty acids, total monounsaturated | 27.7 g | 75.2 g | -63% |
| Fatty acids, total trans | — | 0.096 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | — | 0 mg | |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | — | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | — | 0 mg | |
| Biotin (Vitamin B7) | — | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 0.200 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 22.6 mg | 34.1 mg | -34% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | — | 0 mg | |
| Iron, Fe | — | 0 mg | |
| Magnesium, Mg | — | 0 mg | |
| Phosphorus, P | — | 0 mg | |
| Potassium, K | — | 0 mg | |
| Sodium, Na | — | 0 mg | |
| Zinc, Zn | — | 0 mg | |
| Copper, Cu | — | 0 mg | |
| Manganese, Mn | — | 0 mg | |
| Selenium, Se | — | 0 ug | |
| Other Nutrients | |||
| Energy | — | 3699 kj | |
| Total fat (NLEA) | 94.0 g | — | |
| Ash | — | 0 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 1.10 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 60.9 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 2.78 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 1.49 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 4.40 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 1.60 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | — | 7.10 ug | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0.093 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | 0.034 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | — | |
| SFA 16:0 (Palmitic acid) | 11.1 g | 4.86 g | +128% |
| SFA 17:0 (Margaric acid) | 0.061 g | — | |
| SFA 18:0 (Stearic acid) | 1.58 g | 1.91 g | -17% |
| SFA 20:0 (Arachidic acid) | 0.349 g | 0.384 g | -9% |
| SFA 21:0 | 0.004 g | — | |
| SFA 22:0 (Behenic acid) | 0.112 g | 0.289 g | -61% |
| SFA 24:0 (Lignoceric acid) | 0.154 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.095 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.091 g | 0.095 g | -4% |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 74.8 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 27.2 g | 74.7 g | -64% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.288 g | |
| MUFA 20:1 c | 0.365 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| Fatty acids, total polyunsaturated | 52.9 g | 12.8 g | +313% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 12.7 g | |
| PUFA 18:2 c | 51.9 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 51.9 g | 12.7 g | +308% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.096 g | |
| PUFA 18:3 c | 1.04 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 1.04 g | 0.096 g | +983% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:3 c | 0 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0.096 g | |
| TFA 18:1 t | — | 0.096 g | |
| Phytosterols | — | 444 mg | |
| Stigmasterol | 55.3 mg | — | |
| Campesterol | 153 mg | — | |
| Brassicasterol | 0.414 mg | — | |
| Beta-sitosterol | 538 mg | — | |
| Campestanol | 12.9 mg | — | |
| Beta-sitostanol | 30.4 mg | — | |
| Delta-5-avenasterol | 25.9 mg | — | |
| Phytosterols, other | 17.8 mg | — | |
| Tryptophan (EAA) | — | 0 g | |
| Threonine (EAA) | — | 0 g | |
| Isoleucine (EAA, BCAA) | — | 0 g | |
| Leucine (EAA, BCAA) | — | 0 g | |
| Lysine (EAA) | — | 0 g | |
| Methionine (EAA) | — | 0 g | |
| Cystine (conditionally essential) | — | 0 g | |
| Phenylalanine (EAA) | — | 0 g | |
| Tyrosine (conditionally essential) | — | 0 g | |
| Valine (EAA, BCAA) | — | 0 g | |
| Arginine (conditionally essential) | — | 0 g | |
| Histidine (EAA) | — | 0 g | |
| Alanine | — | 0 g | |
| Aspartic acid | — | 0 g | |
| Glutamic acid | — | 0 g | |
| Glycine (conditionally essential) | — | 0 g | |
| Proline (conditionally essential) | — | 0 g | |
| Serine | — | 0 g | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Fluoride | |||
| Mean mcg/100g ** | 1.000 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Oil, corn nutrition facts Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) nutrition facts Compare other foods →
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