Oil vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, safflower is higher in more vitamins & minerals
Calories (kcal)
Oil —
Oil —
Protein (g)
Oil —
Oil —
Carbs (g)
Oil —
Oil —
Fat (g)
Oil —
Oil —
Fiber (g)
Oil —
Oil —
Quick answers
Which is more nutrient-dense?
Oil, safflower 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 |
|---|---|---|---|
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 16.2 g | 7.65 g | +112% |
| Fatty acids, total monounsaturated | 57.1 g | 71.6 g | -20% |
| Fatty acids, total trans | 0.172 g | 0.129 g | +33% |
| Vitamins | |||
| Vitamin E (alpha-tocopherol) | 15.2 mg | 46.0 mg | -67% |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 0 ug | = |
| Other Nutrients | |||
| Total fat (NLEA) | 93.4 g | 93.2 g | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.438 mg | 1.24 mg | -65% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 13.4 mg | 3.52 mg | +280% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.486 mg | 0.655 mg | -26% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | 4.26 ug | 5.34 ug | -20% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.004 g | 0.004 g | +11% |
| SFA 5:0 | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0.0000375 g | 0.00025 g | -85% |
| SFA 7:0 | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0.004 g | 0.002 g | +64% |
| SFA 9:0 | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.006 g | 0.004 g | +39% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.017 g | 0.004 g | +329% |
| SFA 14:0 (Myristic acid) | 0.040 g | 0.074 g | -46% |
| SFA 15:0 (Pentadecanoic acid) | 0.010 g | 0.016 g | -35% |
| SFA 16:0 (Palmitic acid) | 8.26 g | 4.66 g | +77% |
| SFA 17:0 (Margaric acid) | 0.072 g | 0.028 g | +154% |
| SFA 18:0 (Stearic acid) | 2.58 g | 1.96 g | +32% |
| SFA 20:0 (Arachidic acid) | 1.14 g | 0.400 g | +185% |
| SFA 21:0 | 0.021 g | 0.010 g | +118% |
| SFA 22:0 (Behenic acid) | 2.58 g | 0.308 g | +737% |
| SFA 23:0 | 0 g | 0 g | = |
| SFA 24:0 (Lignoceric acid) | 1.48 g | 0.189 g | +682% |
| MUFA 12:1 | 0 g | 0 g | = |
| MUFA 14:1 c | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.075 g | 0.092 g | -19% |
| MUFA 17:1 (Heptadecenoic acid) | 0.055 g | 0.041 g | +36% |
| MUFA 17:1 c | 0.055 g | 0.041 g | +36% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 55.5 g | 71.0 g | -22% |
| MUFA 20:1 c | 1.41 g | 0.323 g | +338% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.136 g | 0.012 g | +1005% |
| MUFA 22:1 n-9 | 0.133 g | 0.012 g | +981% |
| MUFA 22:1 n-11 | 0.003 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.013 g | 0.174 g | -93% |
| Fatty acids, total polyunsaturated | 19.9 g | 13.8 g | +44% |
| PUFA 18:2 c | 19.6 g | 13.6 g | +44% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 19.6 g | 13.6 g | +44% |
| PUFA 18:2 CLAs | 0.021 g | 0.021 g | +4% |
| PUFA 18:3 c | 0.317 g | 0.150 g | +112% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.317 g | 0.150 g | +112% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | 0.017 g | 0.004 g | +377% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.017 g | 0.004 g | +377% |
| PUFA 20:3 c | 0.001 g | 0.0004375 g | +206% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.001 g | 0.0004375 g | +206% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | 0 g | = |
| PUFA 22:3 | 0.013 g | 0.006 g | +124% |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | 0.000375 g | +623% |
| PUFA 20:4c | 0.003 g | 0.000375 g | +623% |
| PUFA 20:5c | 0.001 g | 0.00075 g | +50% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.001 g | 0.00075 g | +50% |
| PUFA 22:2 (Docosadienoic acid) | 0.001 g | 0.007 g | -83% |
| PUFA 22:5 c | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.0007125 g | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.034 g | 0.041 g | -17% |
| TFA 14:1 t | 0 g | 0.000125 g | -100% |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.034 g | 0.040 g | -17% |
| TFA 20:1 t | 0 g | 0 g | = |
| TFA 22:1 t | 0 g | 0 g | = |
| TFA 18:2 t not further defined | 0.139 g | 0.091 g | +53% |
| TFA 18:2 t | 0.139 g | 0.091 g | +53% |
| Fatty acids, total trans-polyenoic | 0 g | 0 g | = |
| TFA 18:3 t | 0 g | 0 g | = |
| Stigmastadiene | 0 mg | 0 mg | = |
| Stigmasterol | 17.8 mg | 16.9 mg | +6% |
| Campesterol | 33.0 mg | 35.5 mg | -7% |
| Brassicasterol | 0 mg | 0 mg | = |
| Beta-sitosterol | 122 mg | 148 mg | -18% |
| Campestanol | 0.140 mg | 1.09 mg | -87% |
| Beta-sitostanol | 3.58 mg | 11.8 mg | -70% |
| Delta-5-avenasterol | 16.4 mg | 14.0 mg | +17% |
| Delta-7-Stigmastenol | 8.23 mg | 50.8 mg | -84% |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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