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Vegetable Oil vs Olive Oil

olive oil vs vegetable oil


Oil chosen for healthy cooking is the one with less fat and cholesterol. When we choose cooking oil we should consider its health benefits and its flavor. Olive oil and vegetable oil are both rich in poly- and monounsaturated fats, have their own benefits for health, their own taste. Let’s try to compare vegetable oil vs olive oil.

Vegetable oil

Vegetable oils are made from nuts, seeds and fruits of different plants.  Canola oil, palm oil, soybean oil, coconut oil, grape seed oil, sunflower oil fall under the category of vegetable oils. Generally, products called “vegetable oil” in the USA are either soybean oil or a blend of canola and soybean oils.

According to Wikipedia, soybean oil has 61 percent of polyunsaturated fats necessary for heart health. Soybean vegetable oil is known for its little flavor. Soybean oil is used when we want to achieve no effect on our dishes flavor. 

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Olive oil

Olive oil is received by mechanical pressing of olive. It is crude natural oil. As The Olive Oil Times states, it is the only consumed oil pressed from fresh fruit.  Olive oil is a source of monounsaturated fats. It contains 74 percent of them in comparison with only 24 percent in vegetable oil. Olive oil is known for its specific natural flavor. Various types of olive oil such as extra virgin, virgin and extra light olive oil vary in flavor and change food taste in a different way. Besides ability to complement tastes and flavors, olive oil‘s flavor alters insignificantly in the process of cooking.

SEE ALSO: Olive Oil vs Canola Oil 

Can you use olive oil instead of vegetable oil for roasting meat?

Vegetable oil has a higher smoke point. It is preferable for cooking at high temperatures because olive oil’s smoke point is low. Olive oil can start burning when the temperature rises above 375°F. So don’t substitute olive oil for vegetable one if you cook at high temperatures. Olive oil’s smoke point makes it suitable for stir-frying or better for salad dressing.

SEE ALSO: A Guide to Healthy Frying: Can You Fry with Canola Oil? 

Can I substitute olive oil for vegetable oil in salad dressing?

You can substitute olive oil for vegetable oil in a salad dressing, but it will change the dressing’s taste and flavor drastically. Olive oil has a specific distinctive smell, so if you substitute olive oil for vegetable oil your salad will be different, olive oil adds it some special flavor. Besides, olive oil in salads is considered to be healthier than vegetable oil.


Can I use olive oil instead of vegetable oil for baking?

Vegetable oil has almost no taste. It makes it a great choice for baking or pop corn making. It is possible to substitute olive oil for vegetable oil in a baking recipe. However, if you decided to use olive oil, remember that olive oil will influence the taste of your cake or cookies.

The topic vegetable oil vs. olive oil is disputable because both have specific features and health benefits. And in most cases it’s a question of your own preferences.  Just remember to read labels to know what oil you are using.