Both olive oil and canola oil contain a high percentage of monounsaturated fats (MUFAs). Both oils are considered heart-healthy, but are they both equally good for you? Let’s compare the two oils.
|Fruit oil made from olives
|Seed oil made from a variety of the rapeseed plant
|The International Olive Council has established a grading system for olive oil that dictates how olive oil is graded and labeled.
|No standards exist for Canola oil. While virgin canola oils exist, there is no consumer protection regarding the labeling.
|Olive oil has been used for thousands of years.
|Canola was developed in the 1970s.
|Olive oil ranges in cost but is generally more expensive than canola.
|Canola oil is less expensive than olive oil.
|Extra virgin olive oil is produced by pressing olives to extract the juice. Olive oil (often called classic or pure olive oil) may be extracted by applying heat.
|Most canola is produced through a chemical extraction, refinement and bleaching process.
|No solvents are used to produce pure, classic, light or extra virgin olive oils.
|Canola oil is generally extracted with chemical solvents such as hexane.
|To date, there are no genetically modified olive oils.
|Canola is a common genetically modified product.
|Olive oil of all grades contain antioxidants, which have powerful health benefits.
|The antioxidants in olive oil help to protect the oil from rancidity and oxidation in storage and during cooking.
|Canola should be used quickly after opening to prevent rancidity.
|Extra virgin olive oil has a fruity flavor. Pure and light olive oils have a neutral flavor.
The smoke point of oil varies depending on the oil sample. The numbers below represent the top temperatures that an oil can reach before smoking.
|SMOKE POINT (Listed highest to lowest)
|Regular olive oil has a higher smoke point than canola oil, at 468°F.
|Canola oil has a slightly higher smoke point, 445°F than extra virgin olive oil’s smoke point, which is up to 410°F.
|Extra Virgin Olive Oil
Temperature needed for most cooking is around 350°F.
In conclusion, both olive oil and canola oil are heart-healthy choices, but olive oil offers additional benefits in the form of anti-oxidants and chemical-free extraction process.
This article was first published on the About Olive Oil website of the North American Olive Oil Association on August 2, 2017.