Comparison of Fats in Common Cooking Oils

I have always wanted to have a chart where I could compare the fat percentages in different oils. As a rule, low in saturated fats is good, high in monounsaturated fats in great. Please look at the differences in % of saturated fats between soft margarine and hard margarine.

Oil / %of Saturated fat / % of monounsaturated fat / % of polyunsaturated fats (Omega 3 + Omega 6)

• Safflower Oil: 6% 79% 15%

• Canola Oil:
7% 62% 21% 10%

• Sunflower Oil:
11% 21% 68%

• Corn Oil:
13% 25% 61%

• Olive Oil: 14% 77% 8%

• Sesame oil: 15% 42% 43%

• Soybean Oil: 15% 25% 53% 7%

• Peanut Oil: 18% 48% 34%
  

• Palm Oil: 52% 39% 9%

• Butter: 65% 30% 3% 2%

• PalmKernel Oil: 86% 12% 2%

• Coconut Oil: 92% 6% 2%

• Mustard Oil: 1% 76% 23%

• Almond Oil: 8% 73% 19%

• Grape Seed Oil : 12% 17% 71%

• Sesame Oil: 14% 40% 46%

• Walnut Oil: 14% 19% 67%

• Avocado Oil: 20% 70% 10%

• Wheat Germ Oil: 20% 30% 50%

• Soft Margarine: 20% 47% 33%

• Hard Margarine: 80% 14% 16%