Olive Oil vs Vegetable, Sunflower and Rapeseed Oil: What's the Difference?
Updated: 8 hours ago
Olive oil, rapeseed oil, sunflower oil and "vegetable oil" all sit side by side on the supermarket shelf. They are made differently, contain different fats and taste very different. Here's how they compare.
How each oil is made
Extra virgin olive oil is obtained directly from olives solely by mechanical means, without heat or chemicals. Nothing is refined out, so it keeps its flavour and natural polyphenols.
Sunflower, rapeseed and most "vegetable" oils sold for cooking are usually refined: extracted, then bleached and deodorised to give a neutral taste. Cold-pressed versions exist, but they are the exception.
"Vegetable oil" in the UK is usually rapeseed oil, sometimes blended with other oils.
The fats inside
All of these oils are mostly unsaturated fat, which is why replacing saturated fats such as butter and lard with any of them contributes to the maintenance of normal blood cholesterol levels. The difference is the type of unsaturated fat:
Extra virgin olive oil is mostly monounsaturated fat (oleic acid). Ours contains 60g of monounsaturates and 13g of saturates per 100g.
Sunflower oil is mostly polyunsaturated fat (omega-6).
Rapeseed oil is low in saturated fat, with a mix of monounsaturated and polyunsaturated fats, including some omega-3.
Flavour
Refined oils are designed to taste of nothing. Extra virgin olive oil tastes of the olives: fruity, grassy, sometimes bitter and peppery. A good one adds flavour to a dish on its own.
Cooking
Refined oils have high smoke points, which suits deep frying. Extra virgin olive oil is perfectly suitable for everyday home cooking, including frying and roasting, and is used that way every day in Spain. For the best flavour from a high polyphenol oil, use it raw as well.
Which should you choose?
For flavour, dressings, dipping and finishing: extra virgin olive oil
For everyday cooking: extra virgin olive oil, or rapeseed oil if you want a neutral taste
For deep frying at very high heat: a refined oil
Frequently asked questions
Is olive oil better than vegetable oil?
They are different products. Extra virgin olive oil is unrefined and full of flavour; vegetable oil is refined and neutral. Both are mostly unsaturated fat.
Is rapeseed oil the same as vegetable oil?
In the UK, bottles labelled "vegetable oil" are usually rapeseed oil.
What is the healthiest cooking oil?
No single oil is "healthiest". The approved claim is that replacing saturated fats with unsaturated fats contributes to the maintenance of normal blood cholesterol levels, and olive, rapeseed and sunflower oil are all mostly unsaturated.
Can I fry with extra virgin olive oil?
Yes. It is stable enough for normal home frying and roasting.
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