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Canola Oil vs Corn Oil: Find the Difference

canola oil vs corn oil

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Canola oil vs corn oil. They often stands on the same shelf in stores. What is the difference between these two oils? What oil to choose for baking, salad dressing or deep-frying? Is canola oil healthy? And what about corn oil? We’ll try to answer these questions and compare canola oil vs corn oil.  


Corn oil is extracted from corn kernels. Canola oil is extracted from the seeds of the canola plant. This plant was grown by cross-selection from rapeseed. Some people believe that all canola oil is unhealthy as it contains erucic acid and genetically modified. In fact, canola oil has a very low content of erucic acid, as Wikipedia states. This is how canola oil differs from rapeseed oil. There are two types of canola oil on the market: organic canola oil and genetically engineered one.


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Nutrition facts of canola oil vs corn oil

Canola oil and corn oil are mainly fat. They have no protein, carbohydrates, sugars or cholesterol. They are high in calories and should be consumed with moderation. In the chart below we compare the composition and nutritional data of two oils.

Corn oilCanola oil
Serving Size1 Tbsp1 Tbsp
Monounsaturated fat4g9 g
Omega-6 fat8g2.8 g
Omega-3 fat0.14 mg1.4 g
Saturated fat1.764 g1.031g

It is clear from the table that canola oil surpasses corn oil in its fatty acids composition. Similar to olive oil, it is rich in monounsaturated fatty acids and poor in unhealthy saturated fat. Moreover, it is a source of omega-3 fatty acid ALA. This fat profile helps regulate good cholesterol level, prevent heart disease and lessen inflammation. Corn oil is richer in polyunsaturated fatty acids. Omega-6 fat it contains is considered healthy but its excessive consumption by people today may lead to the growth of inflammation processes in the body.

Both canola oil and corn oil is a source of vitamin E, or alpha-tocopherols. It is a natural antioxidant, necessary to protect cells from the damage. Canola oil is a little bit ahead of corn oil, as it contains 2.44 mg of vitamin E and corn oil has 1.94 mg in one tablespoon.


Cooking uses of canola oil vs corn oil

As both oils have high smoke points (450°F of corn oil and 400°F of canola oil) according to Wikipedia they are ideal for all types of cooking including high-temperature deep-frying. Both oils have a light texture and neutral flavor. So they can substitute each other for cooking.


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You see that canola oil can be considered healthier and more beneficial oil than corn oil. However, there is one BUT. More researches are needed to prove the effectiveness of this oil.