Oil Canola vs Oil Safflower
Every measured nutrient, side by side. Per 100 calories first, since food densities differ.
Key takeaways
- Oil Canola has more protein per 100 calories: 0 g against 0 g.
- Oil Canola is lighter per 100 g: 442 kcal against 589 kcal.
- Oil Canola leads in 6 micronutrients, including Choline, Vitamin K, Monounsaturated Fat.
- Oil Safflower leads in 2 micronutrients, including Vitamin E, Omega-6 (Linoleic Acid).
Per 100 calories
| Nutrient | Oil Canola | Oil Safflower |
|---|---|---|
| Calories | 100 kcal | 100 kcal |
| Protein | 0 g | 0 g |
| Carbs | 0 g | 0 g |
| Fat | 11.3 g | 11.3 g |
| Vitamins | ||
| Choline | 0.045 mg | 0.034 mg |
| Vitamin E | 3.94 mg | 6.46 mg |
| Vitamin K | 16.1 µg | 1.11 µg |
| Fats | ||
| Polyunsaturated Fat | 6.04 g | 5.72 g |
| Monounsaturated Fat | 14.2 g | 9.12 g |
| Saturated Fat | 1.58 g | 1.21 g |
| Trans Fat | 0.089 g | 0.019 g |
| Omega-3 (ALA) | 1.88 g | 0.021 g |
| Omega-6 (Linoleic Acid) | 4.3 g | 7.41 g |
Per 100 grams
| Nutrient | Oil Canola | Oil Safflower |
|---|---|---|
| Calories | 442 kcal | 589 kcal |
| Protein | 0 g | 0 g |
| Carbs | 0 g | 0 g |
| Fat | 50 g | 66.7 g |
| Vitamins | ||
| Choline | 0.2 mg | 0.2 mg |
| Vitamin E | 17.4 mg | 38.1 mg |
| Vitamin K | 71.3 µg | 6.51 µg |
| Fats | ||
| Polyunsaturated Fat | 26.7 g | 33.7 g |
| Monounsaturated Fat | 63 g | 53.7 g |
| Saturated Fat | 6.99 g | 7.13 g |
| Trans Fat | 0.395 g | 0.113 g |
| Omega-3 (ALA) | 8.3 g | 0.123 g |
| Omega-6 (Linoleic Acid) | 19 g | 43.7 g |
Full profiles
Values come from the same measured catalog the Ration tracker uses. See the complete pages for Oil Canola and Oil Safflower, including preparation variants and research-cited compound levels, or compare any two foods.