Canola vs. Vegetable Oil: Is One Better Than the Other?

Medically reviewed by Allison Herries, RDN

You are not alone if you are confused about the differences between canola and vegetable oil. While there are similarities between the two, these oils are not completely interchangeable. Understanding the important distinctions can help you make an informed choice when frying or baking.

This article will highlight the similarities and differences between canola and vegetable oil and compare the nutritional value of each.

Canola vs. Vegetable Oil Similarities

Both canola oil and vegetable oil are known for their neutral flavors. As a result, both oils are well suited for sautéing, frying, broiling, or baking. Both types of oil are also relatively inexpensive, making them a common choice in restaurants and kitchens.

In addition, both oils have plant-based origins. Canola oil is made from the seeds of the rapeseed plant. Vegetable oil, on the other hand, is either completely made of soybean oil or a mixture of corn, canola, soybean, safflower, sunflower, or cottonseed oils.

As such, both canola and vegetable oil are suitable for use in vegetarian or vegan diets.

Related: Best Cooking Oils for High Cholesterol

Canola vs. Vegetable Oil Differences

While canola and vegetable oils can typically be used interchangeably, they are not entirely the same. You should be aware of several important differences when selecting one of them for your cooking needs.

Which Is More Nutritious?

One important distinction between these oils lies in their nutritional makeup. Vegetable oil is comprised mainly of polyunsaturated fats (PUFAs), including omega-6 fats. While these substances are thought to improve heart health, they are also theorized to promote increased inflammation levels in the body. The research on this claim is still not conclusive, however.

Takeaway

Saturated fats are solid at room temperature and typically come from animal sources. Mono and polyunsaturated fats are liquid at room temperature and largely come from plant-based origins. Both canola and vegetable oils are low in saturated fat.

Canola oil contains PUFAs but has a high percentage of monounsaturated fats (MUFAs). These substances are thought to help build healthy cells and promote proper brain and nerve function.

Canola oil is also slightly lower in saturated fat than vegetable oil. As such, it may feel that canola oil is a slightly more nutritious option (though this is somewhat subjective).

Taste

While the taste of vegetable and canola oil is very similar, there are subtle differences. Because canola oil contains omega-3 fatty acids (similar to those found in certain types of seafood), it can begin to take on a fishy taste and smell as it ages.

The flavor of vegetable oil can vary slightly depending on the specific blend of oils it contains. Most commercially available types are predominately made of soybean oil, making the flavor mild and nearly tasteless.

Cook Method, Smoke Point, and Safety

Both vegetable and canola oil have high smoke points, meaning they can withstand relatively high temperatures (up to at least 400 F) before their ingredients start to break down. As a result, both are appropriate for use in various cooking methods, including baking, sautéing, or frying.

Polyunsaturated fats oxidize, or break down, more quickly than monosaturated fats when subjected to high heat. This oxidization can lead to the production of compounds that are harmful to your body.

As a result, the use of vegetable oil (comprised predominantly of PUFAs) at higher temperatures may be slightly more unsafe than cooking with canola oil (which has both PUFAs and MUFAs).

Related: What You Should Know About Cooking Oils If You Have a Food Allergy

Risks of a Diet That’s High in Canola or Vegetable Oil

Both vegetable and canola oil contain small amounts of saturated fat. Compared with other cooking oils, however, the amount is relatively minor.

The 2020-2025 Dietary Guidelines for Americans from the U.S. Department of Agriculture (USDA) recommends substituting foods that are high in unsaturated fat (like canola or vegetable oil) for foods that are high in saturated fat (like butter).

This is because saturated fats have been shown to lead to higher cholesterol levels and an elevated risk for heart disease. As long as canola and vegetable oils are not overheated (to the point of smoking) while you cook, they can be safely incorporated into a well-balanced diet with relatively low risk.

Canola and Vegetable Oil Substitutions

While canola and vegetable oil are relatively healthy options, many other alternative oils are available. Some of the most common substitutes include:

• Olive oil: This oil has a moderate smoke point, a relatively strong flavor, and is chock full of MUFAs.

• Coconut oil: Frequently used in cooking, this oil has a mid-level smoke point and is high in unhealthy saturated fats.

• Peanut oil: Derived from peanuts, this oil has a nutty flavor, large amounts of PUFAs, and a very high smoke point.

• Corn oil: This oil is known for its inexpensive cost, high smoke point, high amounts of PUFAs, and saturated fat.

• Cottonseed oil: A common ingredient in mayonnaise and salad dressings, this oil is high in saturated fats and should be used sparingly.

Summary

Both canola and vegetable oil are known for their neutral taste, high smoke point, and inexpensive cost. Canola oil is theorized by some to be slightly healthier. This is because it contains monounsaturated and polyunsaturated fats and has lower amounts of saturated fat than vegetable oil.

Both oils have widespread cooking applications and can be used when baking, frying, or sautéing.

Read the original article on Verywell Health.