Grapeseed oil and safflower oil contain the same number of calories and total fat: 120 calories and 13.6 grams of fat per tablespoon, according to the U.S. Department of Agriculture. Although both are considered relatively healthy oils, they provide different kinds of fat, as well as different nutrients. They also are derived from different sources and may be appropriate for different cooking uses.
Monounsaturated Fat
Monounsaturated fat, considered one of the two kinds of healthy fats, helps improve blood cholesterol levels, thereby reducing your risk of high blood pressure and heart disease. Important for diabetics, they may also help in regulating blood sugar levels. According to the USDA's National Nutrient Database, safflower oil provides more of these fats than grapeseed oil; it contains 10.2 grams of monounsaturated fat per tablespoon, compared with only 2.2 grams per tablespoon in grapeseed oil.
Polyunsaturated Fat
Both grapeseed oil and safflower oil also contain omega-6 polyunsaturated fats. However, the USDA reports that grapeseed oil contains 9.5 grams per tablespoon, compared with only 1.7 grams per tablespoon found in safflower oil. Like monounsaturated fats, polyunsaturated fats help lower blood cholesterol levels and control blood sugar levels. Importantly, your body cannot produce polyunsaturated fats on its own; your diet must provide it.
Nutrition
Both oils contain phytosterols, plant-derived substances that are structured similarly to cholesterol but that prevent the intestinal lining from absorbing cholesterol into the bloodstream, according to the Linus Pauling Institute. However, safflower oil contains substantially more phytosterols: 60 mg per tablespoon, compared with grapeseed oil's 24 mg per tablespoon. Both oils also contain vitamin E, but safflower oil contains slightly more, at 4.6 mg per tablespoon, compared with grapeseed oil's 3.9 mg per tablespoon. Safflower oil also contains a trace amount of vitamin K, while grapeseed oil does not.
Sources and Uses
Pressed from the seeds of grapes leftover from the wine-making process, grapeseed oil contains remnants of the same flavonoids — antioxidants — found in grapes and wine. According to Epicurious, some grapeseed oils have a slightly grape flavor, but most imported varieties are relatively tasteless. It has a relatively high smoke point and often is used for sauteing foods. Safflower oil is pressed from the seeds of the safflower, a near relative of the sunflower. Its flavor is neutral, and it has a high smoke point, making it appropriate for pan-frying, sauteing and even deep-frying.
References
- MayoClinic.com; Dietary Fats: Know Which Types to Choose; Mayo Clinic staff; February 2011
- Epicurious: Grapeseed Oil
- Epicurious: Safflower Oil
- UWI Today; The Hot Myth of Olive Oil; April 2009
- University of Michigan Integrative Medicine; Healing Foods Pyramid; Monica Myklebust, MD, et al.
- Oregon State University, Linus Pauling Institute; Phytosterols; Jane Higdon, Ph.D.; August 2005
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