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While canola oil is technically a vegetable oil, it has a higher ratio of monounsaturated fat to saturated fat than most vegetable oils
Both vegetable oil and canola oil are neutral, budget-friendly oils with high smoking points. But while canola oil is technically a vegetable oil, it has a higher ratio of monounsaturated fat to saturated fat than most vegetable oils.
Vegetable oil
Vegetable oil is a generic term for any processed oil that is derived from plant sources, including canola, soybean, corn, safflower, palm, avocado, coconut, and sunflower oil—or a blend of several vegetable oils. These oils stay liquid at room temperature, making them different from solid types of fats used for cooking like shortening.
They have a neutral taste and high smoking points, making them perfect for a variety of cooking methods, such as frying, baking, and sautéing. The nutritional benefits of the oils vary based on what the oil is made from.
Canola oil
Canola oil is a type of vegetable oil that is processed from the seeds of the canola plant, which is crossbred from the rapeseed plant. The oil is relatively low-fat and low in erucic acid. Canola oil is high in omega-3 and omega-6 fatty acids and is most similar to corn oil in its calories, fat, sugar, carbohydrate, and cholesterol content.
Canola oil is an excellent option for deep frying due to its high smoking point, meaning that it can be heated to a very high temperature before it begins to smoke and give the food a burnt, unpleasant flavor.
What are the benefits of vegetable oil vs. canola oil?
Vegetable oil
- Polyunsaturated and monounsaturated fats in vegetable oils help lower bad cholesterol levels (low-density lipoprotein) and reduce the risk of cardiovascular diseases.
- Vegetable oils, particularly flaxseed and soybean oils, contain omega-3 fatty acids that are important for maintaining heart health and brain function.
- Vegetable oil is a carrier of fat-soluble vitamins A, D, E, and K.
- It can be applied to the skin for its moisturizing effects.
Canola oil
- The high content of alpha-linolenic acid (ALA) in canola oil may help protect the heart by lowering blood pressure and inflammation.
- Canola oil has 7% saturated fat, which helps reduce cholesterol levels.
- It is rich in antioxidants, such as vitamins E and K, and can help skin problems such as acne and fine lines.