What is the Difference Between Canola and Olive Oil?

Canola oil and olive oil are both popular cooking oils, but they have different nutritional profiles, flavors, and uses. Here are the main differences between the two:

1. Source and Extraction: Canola oil is made from rapeseed (Brassica napus L.), while olive oil is made from pressed olives. Canola oil is chemically extracted using a solvent called hexane and is typically refined, bleached, and deodorized. In contrast, extra virgin olive oil is produced by mechanical pressing without chemicals or extreme heat.
2. Fatty Acid Profile: Canola oil has a higher percentage of polyunsaturated fats (26%) and a lower percentage of saturated fat (7%) compared to extra virgin olive oil (EVOO) with 8% polyunsaturated fats and 15% saturated fat. Monounsaturated fats are the dominant fatty acid in both oils, making them heart-healthy options.
3. Antioxidant Content: Olive oil, particularly extra virgin olive oil, is rich in antioxidants and anti-inflammatory compounds due to its less refined nature compared to canola oil. These antioxidants contribute to reducing the risk of chronic diseases.
4. Flavor and Aroma: Olive oil has a distinct, rich Mediterranean taste and aroma, while canola oil has a neutral flavor and aroma due to its refining process. Some people may find olive oil's flavor undesirable, and in such cases, canola oil can be a better alternative.
5. Smoke Point: Canola oil has a smoke point of 400°F (204°C), while olive oil has a smoke point up to 470°F (243°C), making olive oil more versatile for various cooking methods, including baking.
6. Price: Olive oil is generally more expensive than canola oil due to its less refined nature, labor-intensive production process, and the level of refinement.

In summary, while both canola and olive oils have heart-healthy properties, olive oil is considered superior due to its rich antioxidant content, higher smoke point, and more flavorful taste. However, personal preference and price may influence your choice between the two oils.

Comparative Table: Canola vs Olive Oil

Here is a table comparing the differences between canola and olive oil:

Both canola and olive oil are popular cooking oils that share similar uses. Canola oil is made from selectively bred rapeseeds, while olive oil is made from pressed olives. Canola oil contains more polyunsaturated fat, while olive oil provides more saturated and monounsaturated fat. Extra virgin olive oil is considered healthier than regular olive oil due to its less refined nature and higher antioxidant content. Canola oil has a neutral flavor and is often used for baking and frying, while olive oil has a rich, Mediterranean taste and is commonly used for dipping and cooking. The extraction process for canola oil involves heating, solvents, bleaching, and deodorizing, whereas olive oil is extracted through pressing and filtering without the use of chemicals or extreme heat. Canola oil has a high smoke point, making it suitable for high heat cooking, while olive oil has a lower smoke point and is best for low to medium heat cooking.