Peanut oil and safflower oil are both popular cooking oils. They each have their own uses and nutritional benefits, though one oil is not necessarily better than the other for all applications.
Peanut oil is made from peanuts, while safflower oil is made from the seeds of the safflower plant. They are both edible oils with a mild flavor and high smoke point. Both oils are used in cooking, frying, sauces, baking, vinaigrettes, marinades, condiments etc.
Keep reading to know more about these two popular oils, so it is easier to determine which type of oil to use for specific recipes.
History of Peanut Oil and Safflower Oil
The history of peanut oil dates back to the early 19th century. Peanuts were first introduced to America by African slaves who would cook their food using groundnut (peanut) oil, Originally peanuts were used as cheap, nutritious fuel for lighting lamps and furnaces.
It was only in 1884 that they became commercially available. During this time, George Washington Carver discovered many new uses for peanuts including peanut butter, which he invented in 1896.
Peanut oil has been popularly used in India since 3000 BC where it is believed to have originated.
Safflower oil on the other hand is a relatively newer addition to the edible oils family. It has been around for at least 2 centuries where it made its name as a dye, fabrics and soap.
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Production Process of Peanut Oil and Safflower Oil
Both oils are produced via pressing or extraction with chemical solvents . The difference is that peanut oil is made from peanuts while safflower oil is made from the seeds of the safflower plant.
Peanut Oil
The production process for peanut oil begins with removing the groundnut husks to get to the kernels inside. These are then boiled in hot water to remove their thin brown skin, which would have otherwise imparted a strong flavor especially when roasted.
The kernels are then pressed between heavy rollers to extract about 40% of their weight as oil, leaving dry defatted meal that can be used as animal feed or fertilizer.
The production process for peanut oil involves pressing peanuts into an edible paste (similar to olive oil), then extracting the resulting peanut butter with hexane (a solvent) in order to extract the oil.
Safflower Oil
The production process of safflower oil is very similar to that of peanut oil. The safflower seeds are first milled into flour then pressed to extract the oil from within them.
The resulting paste is mixed with water and boiled for several hours which separates the solids from the liquid components. This liquid fraction undergoes several filtration steps to get rid of the impurities and is then vacuum-distilled to make it pure.
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Uses of Peanut Oil and Safflower Oil
Both oils can be used interchangeably in most recipes with similar cooking characteristics and health benefits.
Peanut oil has a mild nutty taste which makes it an excellent choice for dishes that don’t have strong flavors of their own such as stir-frys, salads, steamed vegetables, etc.
Safflower oil on the other hand has a higher smoke point than peanut oil, which makes it more suitable for deep frying or using at very high temperatures.
Whether you choose peanut oil or safflowe oil, one thing is for sure: both oils are very versatile and can be used in many different types of dishes.
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Safety of Peanut Oil and Safflower Oil
The main concern regarding peanut oil is that traces of peanuts may be present either in the form of solids or as peanut protein in the final product.
This poses a risk especially to those with allergies to peanuts, so always check with manufacturers before consuming products made from this oil.
Safflower oil on the other hand is completely non-allergenic and can be safely consumed.
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Nutrition and Health Benefits
Whether it’s peanut oil or safflower oil, both oils have a good nutrition profile and have been linked to various health benefits.
Nutrition
Both oils are rich in mono- and polyunsaturated fats, which makes them heart-friendly. They also contain a good amount of Vitamin E, antioxidants and B-complex vitamins.
Peanut oil contains more saturated fat than safflower oil, though both oils have the same amount of calories per tablespoon.
In addition to this, peanut oil is high in omega 6 fatty acids while safflower oil is high in omega 3s.
Safflower Oil’s Nutrient Profile:
Omega 6 – Linoleic acid – 9g
Omega 3 – Alpha linolenic acid – 1.5g
Polyphenols – 15mg
Vitamin E – 2% RDA
Peanut Oil’s Nutrient Profile:
Omega 6 – Linoleic acid – 7.5g
Omega 3 – Alpha-linolenic acid – .2g
Polyphenols – 4mg
Vitamin E – 5% RDA
Health Benefits
- Both oils can lower cholesterol, and thus protect against heart disease .
- Both oils also contain polyphenols which have been linked to the prevention of cancer.
- They are low in saturated fat and can thus help lower cholesterol levels which protect against heart disease.
- Safflower oil has a more favorable Omega 3 : Omega 6 ratio than peanut oil (about 4.3:1), making it better for your cardiovascular system as well as brain function and muscle growth.
- Safflower oil also contains high levels of Vitamin E, which is an antioxidant that helps keep skin looking young and healthy.
- Peanut oil doesn’t have the same benefits as safflower oil because it has a higher amount of omega-6 fatty acids, so it’s not as heart-healthy compared to safflower oil.
- It also contains a little less Vitamin E than safflower oil, but still manages to hold its own in the antioxidant department, making it a good choice for skin care.
- If you’re looking for an oil that’s rich in healthy unsaturated fats to use as part of your regular diet, then peanut oil or safflower oil will both give you plenty of benefits without compromising taste.
- Out of the two oils, safflower oil has more health benefits than peanut oil primarily because it contains high levels of oleic acid. This acid has been known to have great health benefits due to its antioxidant activity and ability to lower bad cholesterol levels.
So whether you are using peanut oil or safflower oil in your diet, you’re making a healthy choice.
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Conclusion
So, which is the best oil for you? It depends on your needs and preferences. Peanut oil has a stronger flavor that some people love; safflower oil is more versatile because it doesn’t have a strong taste and can be used in both savory and sweet recipes.
Peanut oil and safflower oil both have their own benefits, but in general, safflower oil is a healthier choice. Whichever one you choose, know that they’re both good for you!
