Differences between Canola Oil and Olive Oil

Canola oil vs. olive oil

Canola oil and olive oil are two common cooking oils derived from different plant sources. Canola oil is a seed oil, extracted from the seeds of the canola plant, a cultivar of rapeseed. Olive oil is produced by pressing the fruit of the Olive tree, Olea europaea. The primary differences between them relate to their processing methods, flavor profiles, nutritional composition, and appropriate culinary applications.

Comparison table

Category	Canola oil	Olive oil
Source	Seeds of the canola plant (Brassica napus)	Fruit of the olive tree (Olea europaea)
Predominant fat type	Monounsaturated and polyunsaturated fats	Monounsaturated fat
Common processing	Typically refined, bleached, and deodorized using solvents like hexane	Extra virgin varieties are unrefined and cold-pressed; other grades may be refined
Flavor profile	Neutral, mild flavor	Ranges from fruity and peppery (extra virgin) to mild (refined)
Smoke point	Approx. 204–238°C (400–460°F)	Approx. 191–210°C (375–410°F) for extra virgin; higher for refined grades
Common culinary uses	High-heat cooking such as frying and searing; baking	Salad dressings, finishing, dipping, sautéing, and roasting

Venn diagram comparing Differences between Canola Oil and Olive Oil

Production and processing

The production of olive oil, particularly extra virgin grades, is a mechanical process. Olives are harvested, cleaned, and crushed into a paste. The oil is then separated from the fruit solids and water, typically using a centrifuge in a process known as decanting. Extra virgin olive oil is not treated with chemicals or high heat.

Canola oil production generally involves more processing steps. After cleaning, canola seeds are heated and flaked before being pressed to extract some of the oil. The remaining seed matter, or press cake, is often treated with a solvent, commonly hexane, to extract the rest of the oil. The crude oil then undergoes refining, bleaching with natural clays, and steam deodorization to create a product with a neutral taste and uniform color. Cold-pressed and expeller-pressed canola oils, which do not use solvent extraction, are also available but less common.

Nutritional profile

Both oils have similar total fat and calorie content, with approximately 124 calories per tablespoon. Their fatty acid compositions differ. Olive oil is higher in monounsaturated fats, primarily oleic acid, containing around 73% by composition. Canola oil contains a lower percentage of monounsaturated fats (around 60-65%) but a significantly higher amount of polyunsaturated fats, including omega-3 and omega-6 fatty acids.

Extra virgin olive oil is noted for its high concentration of antioxidants, such as polyphenols and tocopherols, which are preserved due to the minimal processing it undergoes. The refining process used for most canola oil removes many of these compounds, resulting in a lower overall antioxidant content.