Oil vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Oil, safflower 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 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 | 7.65 g | 7.36 g | +4% |
| Fatty acids, total monounsaturated | 71.6 g | 63.3 g | +13% |
| Fatty acids, total trans | 0.129 g | 0.395 g | -67% |
| 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) | 46.0 mg | 17.5 mg | +163% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 0 ug | 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) | 93.2 g | — | |
| Ash | — | 0 g | |
| Total Sugars | — | 0 g | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | — | 0 mg | |
| 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) | 1.24 mg | 0.010 mg | +12330% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 3.52 mg | 27.3 mg | -87% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.655 mg | 0.990 mg | -34% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0.030 mg | -100% |
| 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 | 0.010 mg | -100% |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 5.34 ug | 71.3 ug | -93% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0.004 g | 0 g | |
| SFA 5:0 | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0.00025 g | 0 g | |
| SFA 7:0 | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0.002 g | 0 g | |
| SFA 9:0 | 0 g | — | |
| SFA 10:0 (Capric acid) | 0.004 g | 0 g | |
| SFA 11:0 (Undecanoic acid) | 0 g | — | |
| SFA 12:0 (Lauric acid) | 0.004 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.074 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | 0.016 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 4.66 g | 4.30 g | +8% |
| SFA 17:0 (Margaric acid) | 0.028 g | 0 g | |
| SFA 18:0 (Stearic acid) | 1.96 g | 2.09 g | -6% |
| SFA 20:0 (Arachidic acid) | 0.400 g | 0.650 g | -38% |
| SFA 21:0 | 0.010 g | — | |
| SFA 22:0 (Behenic acid) | 0.308 g | 0.330 g | -7% |
| SFA 23:0 | 0 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.189 g | — | |
| MUFA 12:1 | 0 g | — | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 14:1 c | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.214 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.092 g | — | |
| MUFA 17:1 (Heptadecenoic acid) | 0.041 g | 0 g | |
| MUFA 17:1 c | 0.041 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 61.7 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 71.0 g | 61.7 g | +15% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 1.32 g | |
| MUFA 20:1 c | 0.323 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.012 g | — | |
| MUFA 22:1 n-9 | 0.012 g | — | |
| MUFA 22:1 n-11 | 0 g | — | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.174 g | — | |
| Fatty acids, total polyunsaturated | 13.8 g | 28.1 g | -51% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 19.0 g | |
| PUFA 18:2 c | 13.6 g | — | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 13.6 g | 18.6 g | -27% |
| PUFA 18:2 CLAs | 0.021 g | — | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 9.14 g | |
| PUFA 18:3 c | 0.150 g | — | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.150 g | 9.14 g | -98% |
| 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 | 0.004 g | — | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.004 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 0 g | |
| PUFA 20:3 c | 0.0004375 g | — | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.0004375 g | — | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | — | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | — | |
| PUFA 22:3 | 0.006 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.000375 g | 0 g | |
| PUFA 20:4c | 0.000375 g | — | |
| PUFA 20:5c | 0.00075 g | — | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.00075 g | 0 g | |
| PUFA 22:2 (Docosadienoic acid) | 0.007 g | — | |
| PUFA 22:5 c | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | 0 g | — | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.041 g | 0.030 g | +35% |
| TFA 14:1 t | 0.000125 g | — | |
| TFA 16:1 t | 0 g | — | |
| TFA 18:1 t | 0.040 g | 0.030 g | +35% |
| TFA 20:1 t | 0 g | — | |
| TFA 22:1 t | 0 g | — | |
| TFA 18:2 t not further defined | 0.091 g | — | |
| TFA 18:2 t | 0.091 g | — | |
| TFA 18:2 t,t | — | 0.365 g | |
| Fatty acids, total trans-polyenoic | 0 g | 0.365 g | -100% |
| TFA 18:3 t | 0 g | — | |
| Stigmastadiene | 0 mg | — | |
| Stigmasterol | 16.9 mg | 3.00 mg | +463% |
| Campesterol | 35.5 mg | 241 mg | -85% |
| Brassicasterol | 0 mg | — | |
| Beta-sitosterol | 148 mg | 413 mg | -64% |
| Campestanol | 1.09 mg | — | |
| Beta-sitostanol | 11.8 mg | — | |
| Delta-5-avenasterol | 14.0 mg | — | |
| Delta-7-Stigmastenol | 50.8 mg | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Dig deeper — biggest differences
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.