Olive Oil vs. Vegetable Oil: Which Is Healthier?

Healthier Oil: Now in the market there are available different types of cooking for oils in which it has become a very hard task to select the appropriate one. In most markets like- Olive oil, coconut oil, canola oil, safflower oil, and so on. One question arises here, which oil is the best option for you? The answer to this statement is it depends upon the type of cooking you’re doing.

Plants oils are commonly used by 60% of people nowadays in their kitchens. Among all the oils, olive oil and vegetable oil are the most popular plant oils used by the world. Each of them shows different characteristics. Here are some points displayed below which depicts the difference between olive oil and vegetable oil includes features, best uses, nutrition, health benefits, and many more.

Meaning of Olive Oil-It is the most commonly used oil in the world obtained from olives especially in the Mediterranean. The taste of the following oil may vary in its taste, region, altitude, time of harvest, the process of extraction, and another process.

Meaning of Vegetable Oil-They is edible and non-edible. These are the ones that are mostly used for cooking and derived from one particular source or maybe a blend of one or two oils.

Differences Between Olive Oil and Vegetable Oil

These two types of oil are different from each other in different ways. Some of the important points are depicted below-

Basis of Distinction Olive Oil Vegetable Oil
1.      Made from Fruit (Olive) Vegetable and plant sources like nuts, seeds, and fruits.
2.      Types Olive oil could be extra-virgin, light/pure, virgin, or blended palm oil, soya bean oil, canola oil, pumpkin seed oil, corn oil, safflower oil, sunflower oil, peanut oil, grape seed oil, sesame oil, rice bran oil, argan oil
3.      Main Uses Sautéing, to dip bread, salad dressing Frying, baking
4.      Vitamin and Mineral Content Vitamin E and K are found in  virgin varieties Usually retains minimal trace nutrients but depends on the oil blend.
5.      Smoke Point 200 Celica’s degree 205 Celica’s Degree
6.      High in Antioxidants Yes No
7.      Highly Processed No Yes
8.      Calories 120 calories per tablespoon 120 calories per tablespoon
9.      Properties The smoke point ranges between 215 degrees to 242 degree The smoke point varies 242 degrees.
10.  Fat composition 14% saturated fat and 73% monosaturated fat 92% saturated fat


Similarities Between Olive Oil and Vegetable Oil

  • They both tend to have similar smoke points, i.e. 242 Degree. The smoke point refers to the temperature at which they can be heated before its fat break down into free fatty acids and glycerol.
  • Like vegetable oil, some olive oils are highly processed. They lack some qualitative characteristics like micronutrients, as well as characteristic flavor that we get from extra virgin oil.

Which Oil is Healthier?

Olive oil, especially extra virgin, is among the least processed cooking oils on the shelves. It means it retains most vitamins, minerals, and antioxidants. In olive oil, antioxidants and polyphenolic compounds which are mostly found in olive oil are rich in preventing health diseases. On the other hand, vegetable oil undergoes a lot of processes to neutralize its flavors. This states that are has minimal benefits of health and also leaving just empty calories.

One should swap their cooking oil with vegetable oil which may also retain health benefits. Also, in older adults, extra virgin oil improved cognitive functions. Some researchers believed that Olive oil is rich in vitamins and minerals, and helps in decreasing the rate of heart diseases due to its high content of monosaturated fatty acids such as oleic acids. This makes the arterial walls more elastic by lowering LDL and high HDL levels. The antioxidants properties in it also lower the cholesterol level in the body. Vegetable oils like canola oil contain a lower amount of saturated fat and are less expensive compared to olive oil. Other highly flavourful oils such as sesame and coconut oils are used to impart flavor to special dishes. All individuals should store all the oils in a dry and cool place. Some oils should be used within 6 months after it’s opening and olive oil lasts up to 9 months.

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