Olive Oil vs Vegetable Oil: Which Is Healthier?

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Olive Oil vs Vegetable Oil: Plant oils are a common pantry staple usually used for cooking practices like sautéing or frying vegetables, making sauces, drizzling onto pizzas, and stopping pasta from sticking together.

Olive oil and vegetable oils are some of the most popular plant oils used all over the world, every displaying distinctive traits.

This article seems to be on the variations between olive oil and vegetable oil, including their best makes use of, taste, nutrition, and potential health benefits.

Differences between olive oil and vegetable oil

Olive oil and vegetable oil differ in how they’re made, their best culinary makes use of, flavors, and nutritional composition.

Below are some of the primary variations between olive oil and vegetable oil:

 Olive oilVegetable oil
SourcePressed olivesBlend of fat from a number of plant sources, like sunflower, corn, canola, soy, and safflower
Main makes use ofSalad dressing, sautéing, to dip breadBaking, frying
Vitamin and mineral content materialVitamins K and E, found in greater amounts in extra virgin varietiesDepends on the oil mix, but normally retains minimal hint nutrients after processing
High in antioxidantsYesNo
Highly processedNo (the least processed kind is extra virgin)Yes
Smoke level390°F (200°C)400°F (205°C)
Olive Oil vs Vegetable Oil

Processing and flavor

Once plant oils have been extracted, they’re usually cleaned with chemicals and heated to take away impurities and extend their shelf life. The extra processing an oil undergoes, the less nutrients and much less flavor it maintains.

This is clear when evaluating minimally processed extra virgin olive oil, which boasts a definite olive taste, with vegetable oil, which tends to supply a generic, neutral flavor.

Olive oil is extracted from only pressed olives, with extra virgin olive oil being the least processed model.

In distinction, vegetable oil is made by mixing oils from totally different sources, such as canola, cottonseed, sunflower, soybean, corn, and safflower. Thus, extra processing is required to take away impurities and create a neutral-flavored mix.


The diploma of processing that an oil undergoes not only affects its flavor but also its nutritional composition.

While each olive and vegetable oils contain unsaturated fatty acids, olive oil contains greater amounts of monounsaturated fat like oleic acid, linoleic acid, and palmitic acid. Vegetable oil contains mostly omega-6 polyunsaturated fats (1Trusted Source).

Monounsaturated fat have been found to have anti-inflammatory and heart-health benefits, whereas omega-6 polyunsaturated fat will be pro-inflammatory and hurt heart health if eaten in extra (1Trusted Source2Trusted Source3Trusted Source).

It’s also value noting that the extra refining an oil undergoes, the less micronutrients and healthy compounds it retains (4Trusted Source5Trusted Source).

Extra virgin olive oil — the least processed sort of olive oil — is rich in antioxidants and anti-inflammatory compounds like tocopherols, carotenoids, and polyphenols. Minimally refined olive oil also maintains some micronutrients, such as vitamins E and K (6Trusted Source7Trusted Source8Trusted Source9Trusted Source10Trusted Source).

On the opposite hand, the refining course of used to make vegetable oil destroys micronutrients, antioxidants, and helpful plant compounds, including tocopherols, phytosterols, polyphenols, and coenzyme Q (11Trusted Source12Trusted Source).


Vegetable oil is a extremely refined mix of neutral oils that’s high in pro-inflammatory fat and lacks micronutrients. Olive oil is made from pressed olives, with extra virgin variations being the least processed and retaining probably the most helpful compounds.

Similarities between olive and vegetable oil

Olive oil and vegetable oil blends are likely to have similar smoke points, sitting round 400°F (205°C). The smoke level of an oil is the temperature to which it may be heated before its fat begins to interrupt down into glycerol and free fatty acids (13).

Just like vegetable oil, some types of olive oil are extremely processed, including pomace oil. These types lack micronutrients, in addition to the attribute flavor that you simply get from extra virgin olive oil, that includes instead a extra neural taste (6Trusted Source).

Refined olive oils don’t include “virgin” or “extra virgin” on the label, indicating their greater diploma of processing. Thus, an easy way to be sure you seize a flavor-packed oil from the cabinets that also retains some nutrients is to search for these phrases.


Olive oil and vegetable oil have comparable smoke factors. Unlike extra virgin olive oil, extremely refined olive oil is much like vegetable oil in that it gives minimal, if any, micronutrients.

Which oil is more healthy?

Olive oil, especially extra virgin, is among the many least processed cooking oils on the cabinets. This means it retains probably the most antioxidants, vitamins, and minerals.

For instance, the antioxidant and polyphenolic compounds in olive oil have been extensively researched for his or her heart health benefits (7Trusted Source14Trusted Source15Trusted Source16Trusted Source).

Vegetable oil, alternatively, undergoes a lot of processing to neutralize its flavor and mix a number of types of plant oils. This means it has minimal beneficial nutrients, leaving simply empty calories.

Swapping vegetable oil for olive oil could also benefit brain health.

One research found that changing vegetable oil with extra virgin olive oil improved cognitive perform in older adults (17Trusted Source).

If you select to consume oils, extra virgin olive oil tends to be a much more healthy selection than most vegetable oils and vegetable oil blends.


While olive oil and vegetable oils have totally different culinary makes use of, the healthiest possibility is extra virgin olive oil, which is the least processed and gives probably the most helpful compounds.


  1. Olive Oil’s Mediterranean Magic: Olive oil is like the suave Italian cousin of the cooking oil world – it’s packed with heart-healthy monounsaturated fats, antioxidants, and a dash of Mediterranean charm.
  2. Versatility Vibes: Olive oil is as versatile as a Swiss Army knife – it’s equally at home in salad dressings, marinades, or drizzled over a crusty baguette.
  3. Flavor Fiesta: Olive oil brings a flavor party to the table – it’s like adding a touch of sunshine to every dish, with its fruity, peppery notes dancing on our taste buds.
  4. Skin-Sational Benefits: Olive oil isn’t just for cooking – it’s like a multi-tasking superhero, doubling as a moisturizer for soft, supple skin that’s smoother than a baby’s bottom.
  5. Vegetable Oil’s All-Purpose Appeal: Vegetable oil is the laid-back surfer dude of the oil world – it’s neutral in flavor, high in polyunsaturated fats, and ready to go with the flow in any recipe.
  6. Budget-Friendly Buddy: Vegetable oil won’t break the bank – it’s like the thrifty friend who always has your back, delivering golden, crispy results without costing an arm and a leg.
  7. High Smoke Point Heroics: Vegetable oil can take the heat – it’s like the firefighter of the kitchen, standing tall with a high smoke point, ready to rescue our fried foods from burning.


  1. Quality Quandary: Not all olive oils are created equal – navigating the shelves can feel like trying to find a needle in a haystack, with impostors lurking among the extra virgin gems.
  2. Pricey Pizzazz: Extra virgin olive oil comes with a fancy price tag – it’s like the designer handbag of cooking oils, adding a touch of luxury to our meals but leaving our wallets feeling a little lighter.
  3. Flavor Dominance: Olive oil’s bold flavor isn’t always welcome – it’s like inviting a loudmouthed uncle to Thanksgiving dinner, overpowering more delicate ingredients and stealing the spotlight.
  4. Low Smoke Point Lament: Olive oil can’t handle the heat – it’s like sending a snowman to a sauna, quickly breaking down and producing smoke at high temperatures.
  5. Nutrition Naysayers: Some critics argue that vegetable oils are highly processed and may contain unhealthy trans fats – it’s like discovering that our laid-back surfer dude has a shady past, casting doubt on his all-purpose appeal.
  6. Environmental Concerns: The production of vegetable oils can have environmental consequences – it’s like realizing that our easygoing buddy has a messy room, leaving a trail of carbon footprints in his wake.
  7. Health Hazards: Overconsumption of vegetable oils high in omega-6 fatty acids may contribute to inflammation and other health issues – it’s like finding out that our budget-friendly buddy has a secret stash of junk food hidden under the bed, leading to regrettable consequences.

In the olive oil vs. vegetable oil debate, both contenders have their strengths and weaknesses. Whether you’re team olive oil or team vegetable oil, the key is moderation – after all, too much of a good thing can quickly turn into a slippery situation!

The bottom line ( Olive Oil vs Vegetable Oil)

Vegetable oil and olive oil are each broadly used in cooking.

While olive oil is derived from olives and tends to be much less processed, vegetable oil is normally a mix of a number of plant oils and extremely processed right into a neutral-tasting product.

The processing of vegetable oil leaves it missing in many of the healthy micronutrients and plant compounds that will in any other case be found in the plants used to make it. It’s also high in omega-6 fatty acids, which may contribute to inflammation.

Extra virgin olive oil, alternatively, retains a number of hint vitamins and minerals and is rich in antioxidants and anti-inflammatory monounsaturated fatty acids that will benefit heart and brain health.

If you select to include plant oils in your diet, minimally processed extra virgin olive oil is the healthier choice when compared with vegetable oil.

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