Canola vs. Vegetable Oil: Frying, Fats, and Safety

You are not alone if you are confused about the differences between canola and vegetable oil. Although there are similarities between the two, these oils are not completely interchangeable. Understanding the important differences 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.

Similarities of Canola vs. Vegetable Oil

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 popular choice in restaurants and kitchens.

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

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

Canola vs Vegetable Oil Differences

Although canola and vegetable oils can usually be used interchangeably, they are not exactly the same. You should be aware of some important differences when choosing one for your cooking needs.

Which Is More Nutritious?

One important distinction between these oils is their nutritional composition. Vegetable oil is mainly composed 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. However, the research on this claim is still inconclusive.

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. Therefore, canola oil may feel like a slightly more nutritious option (although this is somewhat subjective).

Taste

Although 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 take on a fishy taste and smell as it ages.

The flavor of the vegetable oil may vary slightly depending on the specific blend of oils it contains. Most commercially available varieties are made from soybean oil, which makes the flavor mild and almost tasteless.

Cooking 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 begin to break down. As a result, both are suitable for use in various cooking methods, including baking, sautéing, or frying.

Polyunsaturated fats oxidize, or break down, faster than monounsaturated fats when heated. This oxidation can lead to the production of compounds that are harmful to your body.

As a result, using vegetable oil (which contains mainly PUFAs) at higher temperatures may be slightly safer than cooking with canola oil (which contains both PUFAs and MUFAs).

Risks of a Diet High in Canola or Vegetable Oil

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

The 2020-2025 Dietary Guidelines for Americans from the US Department of Agriculture (USDA) recommends replacing foods high in saturated fat (such as butter) with foods high in unsaturated fat (such as canola or vegetable oil).

This has shown that saturated fats lead to higher cholesterol levels and an increased risk of heart disease. As long as canola and vegetable oils are not overheated (to the point of smoking) when cooking, they can be safely incorporated into a well-balanced diet with relatively low risk.

Canola and Vegetable Oil Substitutes

Although canola and vegetable oil are relatively healthy choices, there are many other alternative oils available. Some of the more common substitutes include:

• Olive oil: This oil has a moderate smoke point, a fairly strong flavor, and is full of MUFAs.
• Coconut oil: Often used in cooking, this oil has a medium smoke point and is high in unhealthy saturated fats.
• Peanut oil: Derived from peanuts, this oil has a nutty flavor, a large amount 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 oils are known for their neutral flavor, high smoke point, and low 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 extensive cooking applications and can be used when baking, frying or sautéing.