Olive Oil , Vegetable Oil : Which Is Best For Health ?

Olive Oil , Vegetable Oil : Which Is Best For Health ?

Plant oils are a pantry essential, frequently utilized in many different culinary practices such as sauteing or broiling vegetables, making sauces, topping pizzas and keeping pasta from sticking together.

Olive and vegetable oils are among the most renowned plant oils used worldwide, each boasting special properties.

This article compares and contrasts olive and vegetable oils in terms of their uses, flavors, nutrition and potential medical advantages.

Contrasts Between Olive Oil And Vegetable Oil

Olive and vegetable oils differ by way of production, culinary applications, flavor profiles and nutritional composition.

Below are a few key distinctions between olive and vegetable oils:

Olive OilVegetable Oil
SourcePressed olivesBlend of fats from multiple plant sources , like sunflower, corn, canola, soy and safflower
Main UsesSalad dressing, sautéing , to dip bread Baking , frying
Vitamin and mineral contentVitamin K and E , found in higher amounts in extra virgin varietiesDepends on the oil blend , but usually retains minimal trace nutrients after processing
High in antioxidantsYesNO
High ProcessedNo (the last processed form is extra virgin)Yes
Smoke Point390°F (200°C)400°F (205°C)

Processing And Flavor

Processing and Flavor When plant oils have been extracted, they’re typically processed using synthetic substances and heated to remove debasements and extend their shelf life. The more intensively the oil is processed, the fewer supplements and flavors remain within it.

Contrast extra virgin olive oil with vegetable oil for instance – each offering distinctively different tastes – to see just how evident this effect can be. Extra virgin olive oil features distinct characteristics while vegetable oils generally feature neutral tastes that do not give off an olive scent or flavor.

Olive oil is extracted by pressing freshly-squeezed olives into an extra virgin version, providing a minimally processed version of olive oil.

On the other hand, a blend of oils derived from an array of sources such as canola, cottonseed , sunflower and safflower make up vegetable oil. This conglomeration undergoes additional purification to eliminate any impurities present in order to achieve uniformity in flavor for the eventual outcome.


The gustatory characteristics of an oil can be subject to significant modifications, contingent on the extent and intensity employed in processing; consequently influencing its corresponding nutritional composition.

Whilst olive oil is rich in monounsaturated fatty acids, including oleic acid and palmitic acid that are not as abundant in vegetable oils. Although both types of oil contain unsaturated fats, the concentration levels present within olive oil surpasses those seen with vegetable-based alternatives owing to its elevated mono-fatty-acid content such as linoleic acid.

Academic experts have affirmed that monounsaturated fatty acids grant numerous remedial and cardiovascular advantages. Conversely, an immoderate ingestion of omega-6 polyunsaturates fosters the propagation of pro-inflammatory compounds in food items which can precipitate adverse consequences on heart well-being.

Refining of oil should also be undertaken carefully as its processing results in less micronutrients and other beneficial elements being present in its makeup.

Extra virgin olive oil — the purest form of olive oil available — contains numerous cell reinforcements and mitigating enhancers like tocopherols, carotenoids and polyphenols to support cell health and protect against damage to DNA. Furthermore, extra refined varieties also maintain certain micronutrients such as vitamins E and K for added nutrition benefits.

However, the refining system used to make vegetable oil destroys essential micronutrients, cell support and plant compounds such as tocopherols, phytosterols, polyphenols and coenzyme Q that could otherwise provide many health benefits.

Similitudes Among Olive And Vegetable Oil

Olive and vegetable oil blends tend to have similar smoke points of approximately 400degF (205degC). This temperature represents when their fat begins to separate into glycerol and unsaturated fats that begin evaporating from their bodies and become free for consumption by our bodies.

As with vegetable oils, some kinds of olive oil undergo intensive processing – specifically pomace oil – in order to provide essential micronutrients and the characteristic flavor found in extra virgin olive oil but with an altered neural taste profile.

Refined olive oils don’t use the terms “virgin” or “extra virgin”, indicating their higher level of processing. As such, to guarantee you find flavor-filled oil with added nutrients at your local stores quickly and efficiently by searching out these terms on their labels.

Which Oil Is Better ?

Extra Virgin Olive Oil stands out as being one of the least processed cooking oils available and thus holds more cancer-preventative agents, nutrients, and minerals than others on store shelves.

Olive oil’s polyphenolic compounds and cancer prevention agent have long been recognized for their heart medical advantages.

Vegetable oil undergoes extensive processing to eliminate its flavor and blend different kinds of plant oils, which results in almost no beneficial dietary supplements and only empty calories being present.

Switching out vegetable oil for olive oil could improve brain health.

One study discovered that switching from vegetable oil to extra virgin olive oil improved cognitive capacity among older adults.

If you want to use burn-through oils, extra virgin olive oil tends to be the superior option compared to most vegetable-based and mix oils.