Home / Health and Wellness / Sesame Oil vs Olive Oil: Which to Choose?

Sesame Oil vs Olive Oil: Which to Choose?

sesame oil vs olive oil

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Sesame oil vs olive oil: they are incredibly healthy and beneficial for our well-being, which makes it so hard to decide which one of them is more preferable. We have compared both these oils according to their nutrition value and content to see which oil is more suitable for certain purposes.

Comparison of sesame oil vs olive oil

The contents of both these oils do not differ much, as shown by Healthy Eating. However, there are some differences that affect for which purpose each oil should be used for.

  • Calories and fats count

Olive oil and sesame oil have almost the same calories count. If to take one tablespoon as a measurement, there are 119 calories in olive oil and 120 in sesame oil. Speaking about fats, both these oils contain unsaturated fats such as monosaturated and polyunsaturated. Taking 13.5g of each oil to measure the amount of fats, olive oil has a ratio of 9.9g monosaturated fats and 1.4g polyunsaturated fats, while there are 5.4g of monosaturated fats in sesame oil and 5.6g of polyunsaturated. If to consider in general, olive oil is better option here due to the higher amount of monosaturated fats. These fats are responsible for reducing cholesterol levels and regulate levels of sugar in blood, which is of significant importance for health. However, sesame oil is richer in polyunsaturated fats including Omega-3. These fats assist in preventing certain cardiovascular diseases, moderate blood pressure and can even contribute to diabetes prevention.

  • Vitamins

Both oils have certain vitamins that are necessary and beneficial for our body. Vitamin E is known for its antioxidant properties and protects our cells from damage and a number of diseases. Vitamin K has such properties as ability to clot blood and contribute to the bone health.


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Olive oil has a low smoke point and is normally not used for frying. Most common usage for olive oil in cooking is salad dressing due to its pleasant light taste. On the contrary, sesame seed oil can be used for more cooking purposes such as stir-fry, salad dressings and dip ingredient. As well, it has richer and more specific taste.


SEE ALSO: Easy and Tasty Sesame Oil Recipes

Summing up

One should choose which oil to use depending on the purpose of usage. Both of them make excellent choice due to the number of benefits. Whole Foods Market gives a good comparison  of healthy oils and its best uses.So it depends on individual taste and preferences whether you will decide on using sesame or olive oil. As well consider their medical properties and whether the consumption will do no harm to you.