Is Canola Oil The Same As Vegetable Oil?

Wondering if you can use canola oil instead of using vegetable oil? Let differentiate between canola oil and vegetable oil for clear understanding. Is Canola oil the same as vegetable oil, read on to get the similarities and differences.

Canola and vegetable oil have many similarities which can lead to confusing the two oils. Both have a pale yellow color, neutral flavor, high smoke points and they are inexpensive.

Can canola be used interchangeably? The answer is yes, you can use canola in place of vegetables in your recipes.

Vegetable oil is a term used for liquid oil extracted from plant-based sources. Canola is a type of vegetable oil that is extracted from the canola plant.

Oil made from safflower, soybeans, peanut, sunflower are types of vegetable oils.

Canola Oil

The oil is made from canola plant which is a plant developed through crossbreeding. It is a combination of rapeseed and canola plant making it GMO.

The good part is the oil contains less than 5 trans fat that means its healthy to cook with.

It is also low in saturated fat and contains high levels of monounsaturated fat.

Canola oil has a smoking point of 400 degrees F.It can be used for stir-frying, sauteing, grilling and more.

Note: Canola is made from a crossbreed of a plant that is genetically modified. If you are cautious about GMO food products, there is expeller-pressed non-GMO canola oil.

1 tablespoon of Canola oil has the following benefits;

  • Calories – 124
  • Fat – 1 gram
  • Vitamin E – 2.4 milligrams
  • Vitamin K – 10 micrograms
  • Omega-3 Fatty Acids – 1279 milligrams
  • Omega-6 Fatty Acids – 2610 milligrams

Vegetable Oil

Any container labeled vegetable oil in the store is mostly a combination of both corn and soybean-based plants. Viscous liquid from the soybeans contains alpha-linolenic acid a big source of omega 3-fatty acids.

Vegetable oil has a high smoking point of up to 450 degree F which makes suitable for high-temperature cooking. This oil can be used for searing, sauteing, deep frying due to its high smoke point.

1 Tablespoon of Vegetable oil has the following health benefits;

  • Calories – 119
  • Fat – 13.5 gram
  • Vitamin E – 1.1 milligrams
  • Vitamin K – 24.8 micrograms
  • Omega-3 Fatty Acids – 949 milligrams
  • Omega-6 Fatty Acids – 6790 milligrams

Difference Between Canola Oil And Vegetable Oil

Although both oils look similar, there are some differences in nutrition, smoke points, and method of processing.

Canola oil has more monounsaturated fats and omega-3s that vegetable oil. These fats and fatty acids are great for cognitive development and disease prevention.

The vegetable oil contains more saturated fats whereby if taken in large amounts, it can lead to cardiovascular diseases.

It also contains high levels of omega 6 fatty acids which if consumed in more than normal can increase the risk of cancer.

Vegetable oil has a slightly higher smoke point of up to 450 degrees F while canola has 400 degrees F. A difference of 50 degrees wont hurt while using the canola oil in place of the vegetable oil.

Conclusion

Finally, On the health side of the oil, canola oil is a better choice to utilize in your cookings. Apart from the doubts on the GMO perspective, it is a healthy oil full of good fats (monounsaturated fats).

The expeller-pressed non-GMO canola oil has become popular which makes it one of the healthiest oil to use instead of vegetable oil.

Related Reading

  1. Peanut Oil Substitute [9 Suitable Substitutes]