Difference between Safflower Oil and Olive Oil

Is safflower oil as good as olive oil?

Everyone is trying to find a better product in life. Many researchers have been trying to compare the difference between safflower oil and olive oil. Nutritional value is always very important. Here we give you the outstanding difference that can help you in making good choices.

When buying cooking oils you will always consider many things. You may have to consider the prices, toxicity, fat level, usability, and flavor. Safflower and olive oils have many differences. Some of them will shock you but it is good for you to know them.

Before we give you amazing differences, you need to know that safflower oil is obtained from safflower seeds and olive oil is obtained from olive seeds.

Below are the key comparisons of safflower oil and olive oil.


All these oils have different sources. These oils are obtained through the extraction process. The seeds are crushed and squeezed under high pressure until the oil comes out. Safflower oil is obtained from the seeds of safflower crop. The olive oil is obtained from olive seeds.

Fat levels

Many people prefer different fat levels. Safflower has high poly-unsaturated fats. This means that it has linoleic acid. On the other hand, olive oil has high mono-unsaturated fats. Mono-unsaturated fats are oleic.


Vitamins are important in protecting our bodies. Safflower oil is rich in vitamin E and olive oil is rich in vitamin K. Vitamin E is used in protecting the body tissue from radians like sun rays. It protects the fat on the skin thus reducing damage from the sun rays. Vitamin K, on the other hand, is very important in blood clotting. It improves the blood clotting rate when we get injuries.


We buy oil so that we can use in preparing variety of foods. Some cooking oils may not give you your desired results. Safflower oil is used in cooking and production of salad and soft margarine. Polyunsaturated safflower oil is good in salad dressing. Monounsaturated safflower oil is used for deep frying. Safflower oil can be used in both high heat cooking like deep frying and medium heat cooking. Olive oil is widely used in salad dressing and frying. It cannot be used in high heat cooking because it has a low smoking point. This means it can catch fire under high heat.

Fatty acids

Common fatty acids are Omega-3 and Omega-6. They are essential in boosting immunity against illnesses. It also helps to regulate mental health.  Safflower contains only Omega-6 fatty acids while olive oil has Omega-6 and Omega-3 fatty acids.


Everyone loves quality products. Beside the quality, the price is important. Safflower oil is cheaper when you compare with olive oil. Safflower oil is your pocket-friendly cooking oil. It helps you save some money for your rent, electricity, holiday and other uses.

Smoking points

Knowing the heat tolerance of cooking oils can really help you make good choices depending on the dishes you want to prepare. Safflower oil is the best when cooked in high and medium heat. It has a high smoking point of 4900 F. high smoking point makes it difficult to catch fire. When your oil catches fire, it breaks down and form toxic substances. You need to avoid reaching smoking point.

Olive oil has a low smoking point of 3910 F. This makes it good for low heat cooking only. It is not preferred in deep-frying because it can catch fire.

Nutritional benefits

These oils have many health benefits. Safflower oil can be used to reduce: deficiency of fatty acid, angina pectoris, atherosclerosis, chronic hepatitis C, cystic fibrosis, diabetes mellitus type 2, toxicity, malnutrition of protein-energy, high blood pressure and kidney disorders.

Olive oil can be used to:  reduce breast cancer, maintain cholesterol levels, protect against Alzheimer’s disease, prevent acute pancreatitis and prevent stroke.


Calories are good elements which give us energy. Safflower oil has high calories while olive oil has low calories.

These oils are very beneficial, healthy and nutritional. Below is the summary of each oil.

Safflower Oil

Safflower oils are found in two categories. These are polyunsaturated and monounsaturated safflower oils. Polyunsaturated safflower oil is rich in Omega-3 and Omega-6 fatty acids. Safflower oil is also cheap and affordable. It has Vitamin E. It is also toxic free. It is also preferred in deep-frying because it has a high smoking point than olive oil. It is considered ideal for high and medium heat. Safflower oil also has a neutral flavor which makes it good for cooking much variety of foods. This oil is also a nutritional supplement for infant formula. Diabetic people may use safflower oil because it reduces glucose and insulin sensitivity. Safflower Oil is used in weight loss supplements as well.

Olive oil

It can be grouped into light olive oil, virgin olive oil, and extra virgin olive oil. It has low calories level and low polyunsaturated fat. It also has much Omega-3 and Omega-6. Olive oil is ideal for salad dressing and low heat cooking. It is quite expensive as compared with safflower oil. It has low smoking point and can catch fire if used in deep-frying. In addition, it has both vitamin K and vitamin E.

All these oils have close nutritional values. All are healthy and toxic free. They are good for your consumption. Following the above comparisons, you can now comfortably buy the oil of your choice. You now know how each oil is important and their nutritional values.

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