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.
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.” See AnswerDupont J, White PJ, Johnston KM, Heggtveit HA, McDonald BE, Grundy SM, Bonanome A. Food safety and health effects of canola oil. J Am Coll Nutr. 1989 Oct;8(5):360-75. https://pubmed.ncbi.nlm.nih.gov/2691543/
Ghobadi S, Hassanzadeh-Rostami Z, Mohammadian F, Zare M, Faghih S. Effects of Canola Oil Consumption on Lipid Profile: A Systematic Review and Meta-Analysis of Randomized Controlled Clinical Trials. J Am Coll Nutr. 2019 Feb;38(2):185-196. https://pubmed.ncbi.nlm.nih.gov/30381009/
Kumar A, Sharma A, Upadhyaya KC. Vegetable Oil: Nutritional and Industrial Perspective. Curr Genomics. 2016;17(3):230-240. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4869010/
Dobarganes C, Márquez-Ruiz G. Possible adverse effects of frying with vegetable oils. Br J Nutr. 2015 Apr;113 Suppl 2:S49-57. https://pubmed.ncbi.nlm.nih.gov/26148922/
Top Difference Between Vegetable Oil and Canola Oil Related Articles
Diet and Nutrition: Health Benefits of Olive Oil
Olive oil is a staple for a healthy diet. Find out what it can do for your heart, brain, joints, and more.
Which Has More Saturated Fat?
Find out which foods have high amounts of saturated fat, which is linked to heart disease.
Healthy and Beauty: The Beauty Benefits of Natural Oils
WebMD lists the beauty benefits of natural oils like coconut and castor to your hair, skin, and nails.
Healthy Cooking: All About Cooking Oils
Are you picking the right oils for your dishes? Learn which are healthiest and how to use them.
Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.