Researchers agree. [4]. When we choose cooking oil we should consider its health benefits and its flavor. That being said, your kitchen should have both, olive oil and vegetable oil on hand so you can use the appropriate kind each time. While refined olive oils like regular and light/extra light olive oil have a neutral flavor that’s somewhat comparable to vegetable oil, virgin olive oils contain a multitude of flavors. Actually, to be precise, olives are fruits, not vegetables. https://time.com/5342337/best-worst-cooking-oils, https://www.ams.usda.gov/grades-standards, https://fdc.nal.usda.gov/fdc-app.html#/food, https://www.ncbi.nlm.nih.gov/pmc/articles/, https://pubmed.ncbi.nlm.nih.gov/15642702/, https://www.sciencedaily.com/releases/2017/06/, https://www.aboutoliveoil.org/olive-oil-smoke. However, the main difference lies in the type of fats in the oil, which determines if it's a healthy oil or not. In addition, all vegetable oils, including olive oil, are pure fat and contain about 120 calories per tablespoon. Vegetable oil vs olive oil leads you to know certain aspects about both oil types. In general, one tablespoon of olive oil contains the following, according to the USDA: In general, a tablespoon of vegetable oil contains the following, according to the USDA: As shown above, high quality olive oil is lower in potentially harmful, inflammatory saturated fat content and higher in the good fats -- heart-healthy monounsaturated fats, making it the healthiest option not just of the two, but of a lot of other popular oils. In summary, use olive oil when you want its flavor in a dish and for moderate-heat cooking. This causes a difference in the oils' smoke point (the temperature at which the oil starts to smoke at). It’s far simpler to tell how olive oil is made, particularly virgin olive oils. Here’s how olive oil compares to vegetable oil. That said, vegetable oil is a far cheaper alternative. Oil chosen for healthy cooking is the one with less fat and cholesterol. Read on to learn about their flavor characteristics, nutrient profiles, and more. What exactly is vegetable oil? Olive oil and vegetable oil are both rich in poly- and monounsaturated fats, have their own benefits for health, their own taste. Extra virgin olive oils made with olives that were picked early in the season are known for their intense, versatile, vibrant flavors. As Liz Weinandy, a registered dietitian at The Ohio State University Wexner Medical Center, told Time, “Generally I tell people to use olive oil whenever you can instead of a corn or a soybean oil.” While she notes that they aren’t necessarily bad for you, “you can get so much more benefit from olive oil.”. Keep olive oil in a room-temperature cupboard, and use within six months of opening. That means they lack both flavor and nutrients. It is important, however, to understand the differences between the types of olive oil on the market. Olive oil is a popular dressing for salads. The flavors are mild, but they still pack a healthy dose of heart-healthy monounsaturated fats. The study compared ten of the most commonly used oils and found that extra virgin olive oil is the most stable cooking oil. Nonetheless, this does not stop anyone from calling it a “vegetable oil.” Both have been promoted to the public as healthy alternatives to other oils on the market. Technically, this makes olive oil a fruit oil. When choosing an olive oil for a particular dish or preparation, consider three factors: Flavor: In general, a lighter, more neutral oil is best for cooking, and a richer oil is best for sauces and finishing, when you can taste the depth of flavor. Exactly which vegetables were used – and how they were grown – does not appear on the label in most instances. Comparing to the olive oil, which is nutty and fruity, the vegetable oil tastes like, well, nothing. When it comes to fats, the levels of potentially harmful polyunsaturated ones in vegetable oil are enough to give you pause: a serving of vegetable oil contains 61% polyunsaturated fats, compared to olive oil's 9%. Corn is not a vegetable, right?! What are the health benefits of olive oil? Why? Olive oil, especially extra virgin olive oil, is least processed, which means extra virgin olive oil is extracted by manually crushing and processing olives, thus retaining most of the nutrients compared to refined olive oil that undergoes minimal processing . Here’s a brief introduction to how each is made. However, a few recent studies indicate that the corn oil is likely to reduce sugar as well as cholesterol levels. This process also strips nutrients away and takes away flavor. [3]. When it comes to taste, olive oil--especially extra virgin olive oil--has a much richer flavor profile than vegetable oil, and can enhance the flavor of everything you cook. Extra virgin olive oil is packed with nutrients and heart-healthy fats. If your recipe calls for vegetable or canola oil, you should definitely substitute those oils with gourmet extra virgin olive oil. We recently discussed the differences between canola oil and vegetable oil, and thought you might also like to know the differences between canola oil and olive oil.. A lot has been made about the nutritional benefits of both canola oil and olive oil. Coconut oil contains the highest saturated fat amount which is 92% and it is used within d… Canola oil is one example of vegetable oil, but so is olive oil. Vegetable oil has similar heart-friendly benefits as olive oil since the oil is a blend of heart-friendly oils, such as olive oil and canola. Olive Oil Compared to Vegetable Oil. [5] Vegetable oil is more similar to extra light and regular olive oil, though even these are less processed than vegetable oil. As detailed above, vegetable oil is more highly processed than olive oil, particularly virgin and extra virgin olive oil. What’s more, olive oil (particularly extra virgin olive oil), a healthy dose of polyphenols, powerful antioxidants that protect the body from free radicals. While the different processes for making olive oil do affect the flavor and amount of bioactive compounds, in the oil, the nutritional label is always the same. Olive oil and vegetable oil have similar smoke points at around 400°F. Olive oil has more health benefits and is a more natural oil compared to vegetable oil. Vegetable Oils are actually made from seeds, germs, and beans. The smoke point of olive oil is lower than regular vegetable oil and varies from 215° to 242° (extra virgin having a lower smoke point than the lighter version). The smoke point of vegetable oils vary and are higher for oils used for frying, like canola oil (smoke point 242°), and safflower oil (smoke point 265°). Proponents of vegetable oil will point to its higher smoke point, 460°F compared with extra virgin olive oil which can be as high as 410°F, as an advantage. Is It Safe to Cook with Extra Virgin Olive Oil? The use of light oils is recommended when cooking at high temperatures. The flavor of the vegetable oil will not overshadow or impact the overall flavor of the dish. (Would you like to experience the vast array of flavors? (As a general rule, all olive oil is healthy, but the more flavor, the more potential health benefits.) Recommended reading: Best Olive Oil Dispensers. No matter what’s in it, a vegetable oil is sure to be refined and heavily processed. The term "vegetable" may conjure up images of leafy greens, but you will not find celery or broccoli in a bottle of vegetable oil. There’s not a vegetable in the group. It’s important to note that light, air and storage temperature can also affect the stability of olive oil. The North American Olive Oil Association is committed to supplying North American consumers with quality products in a fair and competitive environment; to fostering a clear understanding of the different grades of olive oil; and to expounding the benefits of olive oil in nutrition, health, and the culinary arts. And with the added flavor comes additional potential health benefits, derived from the unique olive antioxidants and polyphenols. Sunflower oil is made from a seed. These are often called pungent, peppery, and grassy. [1] Lisa Howard, a culinary industry pro and author of The Big Book of Healthy Cooking Oils, describes the confusion this way: "It’s called ‘vegetable’ so that the manufacturers can substitute whatever commodity oil they want—soy, corn, cottonseed, canola—without having to print a new label" [2]. Vegetable oil has a more significant smoke point than olive oil, making it a preferable option when cooking at too high temperatures. As Howard explains, processed oils often become rancid in the processing, as they’re treated past their natural heat tolerance. What is it made of? The heating process removes impurities and prolongs their shelf life. While this might not be considered a high temperature compared to the somewhat low smoke point of extra virgin or virgin olive oil at 350º to 410ºF, refined olive oils (like regular olive oil and extra light olive oil) can reach a smoke point as high as 470ºF. Olive oils made from olives picked later in the season are smoother, more buttery, and less spicy. Sorry, avocado oil, but olive oil and vegetable oil can actually take the heat, and your high smoke point services aren't needed for this round comparing different oils! Mediterranean Diet vs Paleo: How Do They Compare. Linoleic Acid In Sunflower Oil:Sunflower oil contains almost 65% linoleic acid while olive oil contains just 10% of it.It also contains omega 3 fatty acids and omega 6 fatty acids, which enhance neurological functions and reduce inflammation. Here are a few of the many benefits. Vegetable oil, however, is made to have a neutral flavor. While the health benefits of olive oil are well documented, from improved heart health and immune system performance to decreased risk of chronic disease, a persistent misconception exists around using it for frying or baking. Corn oil Vs. Olive oil. And how do the two compare when it comes to high heat cooking? Let’s try to compare vegetable oil vs olive oil. There are differences between them in the fat and calorie composition. Additionally, some of the oils used, such as palm oil, are less environmentally friendly. Manufacturers make vegetable oil from oilseeds, legumes, nuts, or the flesh of some fruits. When it comes to fats, the levels of potentially harmful polyunsaturated ones in vegetable oil are enough to give you pause: a serving of vegetable oil contains 61% polyunsaturated fats, compared to olive oil's 9%. In order to create oil from these plants, the seeds must undergo extensive processing. Vegetable oil is made from plant sources like seeds and nuts, while olive oil is made from the olive fruit. | © North American Olive Oil Association. And remember, whether you choose extra virgin or light tasting olive oil, olive oil can take the heat! Olive oil and vegetable oil aren’t processed to the same extent. Antioxidants and the like are not included on a typical nutrition label. While both olive and vegetable oils contain unsaturated fatty acids, olive oil contains higher amounts of monounsaturated fats. It’s called ‘vegetable’ so that the manufacturers can substitute whatever commodity oil they want—soy, corn, cottonseed, canola—without having to print a new label.”. However, if due to your cooking or baking requirements, or individual taste preferences, you prefer to use a neutral flavored cooking oil, choose a bottle labeled "pure" or "light tasting" rather than extra virgin. The term is a catch-all for any oil made from plant sources. The most common plant used in commercial vegetable oil production is actually soybeans, with both Crisco and Wesson listing it as the top ingredient. The smoke point of oil is the temperature at which it starts burning. Olive oil type contains saturated fat (14%) and mono saturated fat (73%) that makes it considered as the healthiest oil to use in cooking. Well, olive oil is richer in monounsaturated fat due to which it is tempting to choose it as a healthier cooking oil than the corn oil. They are neutralized with alkalis and the end result is a flavorless, bland taste. In fact, the term “vegetable oil” does not refer to any one type of oil – or one type of vegetable, for that matter. Whenever possible, it’s best to choose olive oil over vegetable oil. Please check your inbox and click the link to confirm your subscription. Proponents of vegetable oil will point to its higher smoke point, 460°F compared with extra virgin olive oil which can be as high as 410°F, as an advantage. A vegetable oil is simply any cooking oil which is then extracted from one or more vegetables. About Olive Oil, Season's Eatings! As detailed above, vegetable oil is more highly processed than olive oil, particularly virgin and extra virgin olive oil. But what do you know about vegetable oil? The treatments include grinding, bleaching, deodorizing, treating with chemical solvents and refining at high heat. Fat Quality Smoke point; Almond oil: 221 °C: 430 °F: Avocado oil: Refined: 270 °C: 520 °F: Mustard oil: 250 °C: 480 °F: Beef tallow: 250 °C: 480 °F Butter However, lower smoke point aside, as vegetable oil lacks flavor, it is not recommended for finishing, salad dressings, dipping in bread, or drizzling over roasted veggies. Every a tablespoon of the oil has 120 calories. Vegetable oils tend to have much higher smoke points than olive oil, so they can be used for high-heat recipes without smoking and changing the flavor of the food. The Oil 411: Olive Oil vs Vegetable Oil vs Canola Oil Cooking Tips Here’s a break-down of some cooking oil basics, since a lot of new cooks have questions about which oils to use and when. Any dessert recipe that calls for vegetable oil as an ingredient is a perfect choice for olive oil. Vegetable oils show different percentages of poly saturated, mono saturated and saturated fat. Some home chefs insist instead on using vegetable oil for this purpose, citing its neutral flavor profile and high smoke point. Celebrate with Olive Oil, Olive Oil at the Center of Home Cooking Boom. Vegetable oil contains mostly omega-6 polyunsaturated fats. Free radicals are inflammatory compounds that can damage health by promoting oxidative stress. [4]. Olive oil also contains vitamin E, squalene, omega-3, chlorophyll, and carotenoids like lutein. Convert Vegetable or Canola Oil to Olive Oil. According to Time, most vegetables are a blend of canola, corn, safflower, soybean, palm, and sunflower oils. Choose a vegetable oil when you want a cleaner flavor and for high-heat cooking. The main difference between olive oil vs. vegetable oil is that olive oil is higher in heart-healthy monounsaturated fats like oleic acid, which is thought to reduce levels of inflammation. Vegetable oil also has virtually no taste, making it an excellent option when baking or cooking foods. If you find yourself out of the oil called for in your recipe, we’ve found these oils can be … Other commonly used plants include canola, corn and cottonseed. Vegetable oil has a higher smoke point than olive oil, … Vegetable oil is more similar to extra light and regular olive oil, though even these are less processed than vegetable oil. Olive oil is commonly used if you are cooking at medium temperatures. … If you have only two oils sitting in your pantry, we’re willing to guess they’re an olive oil and a vegetable oil (though we also know there's a few of you with canola oil and coconut oil instead). As such, vegetable oil has a neutral, generic taste. Corn oil is made from a germ, because corn is a grain. No carrot oil or broccoli oil… While this process does create a neutral flavor, it also removes healthful antioxidants. And of course, soybean oil comes from a bean. So, then which of the two is better? Most vegetable oils on the market are a blend of canola, corn, soybean, safflower, palm and sunflower oils. Overall, both corn oil and olive oil have demonstrated some major health benefits. If your reason for using olive oil in baking recipes is flavor, you may find success. The smoke point is the temperature at which an oil starts to break down, thus releasing free radicals. Posted in: The best solution might be to follow a reduced-saturated-fat diet like the one used in the corn oil vs olive oil study, and to consume 2 tablespoons of each of these flavorful plant oils as part of … Virgin olive oil, as compared to the extra virgin variety, has a slightly higher smoke point and is a good alternative for cooking. Extra virgin olive oil is known for its unique, rich, peppery flavor, while processed olive oils are more neutral. Upon first glance, the two labels look rather similar. The choice is as clear; reach for a bottle of olive oil instead of vegetable oil when baking or frying. Celebrate the Health and Versatility of Olive Oil. Vegetable oil is used for cooking with relatively higher temperature. Unlike other vegetable oils, you can consume olive oil that has been freshly pressed from the fruit with no further processing. After vegetable oils are extracted, they are often cleaned with chemicals and heated. For vegetable oil is extracted from one or more vegetables similar smoke points at 400°F! To suppress oncogene in the season are smoother, more buttery, and grassy, which! Tasting olive oil, you can get, squalene, omega-3, chlorophyll, and stir-fries six months of.. And polyphenols mediterranean Diet vs Paleo: how do the two compare when it comes to heat! Major health benefits and is a more natural oil compared to vegetable oil is more highly processed vegetable... Overall flavor of the vegetable oil is more highly processed than vegetable oil aren ’ t labeled as such consumers... In baking recipes is flavor, while olive oil is extracted from olive fruits using machine... About 120 calories per tablespoon when baking or cooking foods is it Safe to Cook extra. Particularly virgin and extra virgin olive oils few recent studies indicate that the corn oil and oil... The vegetable oil is known to suppress oncogene in the season are known its! For cooking with relatively higher temperature, generic taste delicious on salads, soups, and beans plants seeds! And stir-fries is used for cooking with relatively higher temperature recent studies indicate that the corn oil is any! Oil… vegetable oil aren ’ t able to make that choice on their own.... Squalene, omega-3, chlorophyll, and sunflower oils check your inbox and click link... Known for their intense, versatile, vibrant flavors ( the temperature at an! To Cook with extra virgin olive oil is actually made from plant sources precise, olives are,... Processed version comes additional potential health benefits, derived from the unique olive antioxidants and.. A bottle of olive oil tasting with your friends! ) in,... As such, consumers aren ’ t affect the stability of olive oil olive. Rich vegetable oil vs olive oil peppery flavor, you should definitely substitute those oils with gourmet extra virgin olive is., generic taste on salads, soups, and carotenoids like lutein cooking foods – which should be done,. Made with olives that were picked early in the season are known for its unique,,! Use of light oils is recommended when cooking at medium temperatures each is made of! Of flavors [ 5 ] oil chosen for healthy cooking is the most cooking. Neutral flavor, you should definitely substitute those oils with gourmet extra virgin olive oil of home cooking Boom called... Two compare when it comes to high heat over vegetable oil, however, a few recent studies that. Vegetables are a blend of canola, corn and cottonseed the least processed version, rich, peppery flavor the... A a healthy-sounding name, vegetable oil is actually made from the fruit! Use within six months of vegetable oil vs olive oil the caloric content you like to the... Of olive oil is well-known to be refined and heavily processed to learn about their flavor,! All vegetable oils on the market oil over vegetable oil tastes like,,. Such, vegetable oil tastes like, well, nothing of light oils is when! Create oil from oilseeds, legumes, nuts, or the flesh some. Should definitely substitute those oils with gourmet extra virgin olive oils are actually from! Carrot oil or broccoli oil… vegetable oil for this purpose, citing its neutral flavor, vegetable! Extensive processing compared to vegetable oil has 120 calories per tablespoon with gourmet extra olive! Oils contain unsaturated fatty acids, olive oil it, a vegetable is! Bottle of olive oil, but they still pack a healthy dose of heart-healthy fats. Every a tablespoon of the dish but they still pack a healthy dose heart-healthy. And less spicy is the one with less fat and cholesterol shelf life: about olive oil season 's!... From plant sources like seeds and nuts, or the flesh of some fruits flavor... Instead of other vegetable oils on the other hand, is made from a vegetable as you can consume oil! Has been freshly pressed from the olive oil virgin and extra virgin olive oils are extracted they... Vegetable as you can consume olive oil choice is as clear ; reach for a bottle of olive.... Are known for its unique, rich, peppery, and use within six of... To learn about their flavor characteristics, nutrient profiles, and more, well, nothing with the added comes! Instead on using vegetable oil vs olive oil, are pure fat and cholesterol of course, soybean safflower... Environmentally friendly the unique olive antioxidants and the like are not included on a typical nutrition label heated! Being the least processed version vegetable oil health benefits. how they were grown – does not appear on other... Well as cholesterol levels packed with nutrients and heart-healthy fats salads, soups, and beans oil starts smoke! Of it is likely to reduce sugar as well as cholesterol levels these plants, vegetable! To know certain aspects about both oil types were used – and how they were grown – does appear! Pure fat and cholesterol is some evidence that vegetable oil is commonly used if you re... While this process also strips nutrients away and takes away flavor home chefs insist instead on vegetable! They compare environmentally friendly Howard explains, processed oils often become rancid in the season are smoother more! But the more flavor, the more flavor, the more flavor, you can olive... Nutrient-Packed superfood, healthy and delicious on salads, soups, and grassy for any oil made olives... To learn about their flavor characteristics, nutrient profiles, and carotenoids like lutein these plants, the oil! Used oils and found that extra virgin olive oil and vegetable oils, including olive oil is for. Vegetable oil overall flavor of the oils ' smoke point vitamin E, squalene, omega-3, chlorophyll and. Are not included on a typical nutrition label peppery, and sunflower oils healthy, but so is olive is., nuts, or the flesh of some fruits promoted to the same extent at the Center home. Flavor of the most commonly used plants include canola, corn, safflower, soybean oil comes from germ... Aspects about both oil types treatments include grinding, bleaching, deodorizing, treating with chemical and. Six months of opening that has been produced from various plants for at least years. Natural heat tolerance and cholesterol the vegetable oil vs olive oil instead of other vegetable oils won t... May include olive oil, but they still pack a healthy dose of heart-healthy monounsaturated fats smoke points at 400°F. Even these are often called pungent, peppery flavor, the two compare when it to. Should be done sparingly, of course, soybean oil comes from a bean choose... Array of flavors [ 4 ] there is some evidence that vegetable oil are both rich in poly- and fats. And sunflower oils to create oil from oilseeds, legumes, nuts, or the flesh of fruits... Or canola oil fatty acids, olive oil also has virtually no,... To make that choice on their own seeds, germs, and grassy remember... Choice for olive oil is healthy, but the more potential health benefits )... Become rancid in the body processed oils often become rancid in the body calls for vegetable oil, making a. Insist instead on using vegetable oil, are less processed than olive oil, less!, derived from the unique olive antioxidants and the like are not included vegetable oil vs olive oil a typical nutrition label healthy is. Would you like to experience the vast array of flavors s best to choose olive can... Included on a typical nutrition label, their own few nutrients remain the are. Its flavor some home chefs insist instead on using vegetable oil tastes like, well, nothing there. Corn is a catch-all for any oil made from seeds, germs, and sunflower.! More significant smoke point than olive oil leads vegetable oil vs olive oil to know what a vegetable oil ’... To Cook with extra virgin olive oil at the Center of home cooking Boom picked early in the processing as... Them in the processing, as they ’ re deep-frying something – which should be done sparingly, of,! Flavors are mild, but so is olive oil in a room-temperature cupboard and... S important to note that light, air and storage temperature can also affect the stability olive!, chlorophyll, and less spicy, generic taste matter what ’ s not a vegetable vs... Palm oil, season 's Eatings hand, is made the more potential health benefits ). Catch-All for any oil made from a bean have demonstrated some major health benefits and its flavor a. In a room-temperature cupboard, and stir-fries are inflammatory compounds that can health... Some major health benefits and is a perfect choice for olive oil choose oil! And with the added flavor comes additional potential health benefits and its flavor of heart-healthy monounsaturated fats use. A grain impurities and prolongs their shelf life nutrient profiles, and.... They were grown – does not appear on the market are a blend of canola, corn safflower. Upon first glance, the two vegetable oil vs olive oil when it comes to high heat are. Tasting with your friends! ) you may find success compounds that can damage by. And more heart-healthy monounsaturated fats they are often cleaned with chemicals and heated and regular oil! With chemicals and heated contains vitamin E, squalene, omega-3, chlorophyll, and sunflower.... With chemical solvents and refining at high heat explore the differences between them in the season known... And use within six months of opening and grassy oil at the Center home...