Difference Between Canola Oil and Vegetable Oil

There are different types of cooking oil and you may be spoilt for choice. Which one is best for you and which one is best suited for stirring up different dishes? The most commonly used types of oils used in the kitchen are canola oil and vegetable oil. What is the difference between canola oil and vegetable oil? Read on to find out.

Difference Between Canola Oil and Vegetable Oil

Canola oil a type of vegetable oil that is derived from a variety of rapeseed Compared to colza oil, canola oil is low in erucic acid.  Vegetable oils are are oils extracted from seeds. They are also known as vegetable fats. Similar to animal fats, vegetable fats are mixtures of triglycerides. Common vegetable oils include peanut oil, cottonseed oil, coconut oil, soybean oil, olive oil, sesame oil,  and sunflower oil. The following are the difference between canola oil and vegetable oil:


Canola oil is extracted from seed oil. It is derived from the seed of the rape plant, also known as a canola plant. Vegetable oil is extracted from seeds and derived from a variety of plant oils which are liquid at room temperature. In some cases, it is extracted from other fruit parts or from nuts.

Saturated Fat

Canola oil is composed of  7% saturated fat and 63% of non-saturated fats. The saturation for vegetable oil depends on the composition of oils.

Cooking Uses

Both canola oil and vegetable oil have neutral flavors and do not change the taste of the food you cook them with. Canola oil is best used for baking, grilling, stir-frying, and deep-frying. Vegetable oil is best suited for high-heat frying. It can also be a substitute for butter and margarine.

Non-cooking uses

Outside of the kitchen, there are other uses to which these oils can be put to. Canola oil is used in industrial lubricants, lipsticks, biofuels, newspaper inks, and candles. Vegetable oils are used in candles and in personal care and cosmetic products such as soaps, perfumes, and skin products.

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Health benefits

Canola oil is known to lower cholesterol levels and the risk of coronary heart disease. It is also rich in vitamins E and K. Canola oil is also known to be effective in reducing skin problems such as acne, blemishes and spots and reducing the signs of aging like fine lines and wrinkles. It also helps in alleviating the pain experienced by those suffering from arthritis because it helps in reducing joint stiffness and inflammations.
Vegetable oil health benefits vary depending on the fat composition.  All vegetable oils contain omega-3 and omega-6, which are essential fatty acids. However, a higher proportion of omega-6  poses health risks. The vegetable oils with a higher proportion of omega-6 fatty acids are the ones you should avoid.


Although both canola oil and vegetable oil seem to have a closely similar nutritional value, they differ in the amount of omega-3  and omega-6 fatty acid content, with vegetable oil having more omega-6 acids, thus potentially causing health risks when it is consumed in large amounts. The following are the nutritional breakdowns of each type of oil:
Canola oil nutrition has a calorie count of 124 per tbsp, 14g of fat, 1 g of saturated fat and 0g of carbohydrates, fiber, sugar, protein, and sodium. Vegetable oil has a calorie count of 117 per tbsp, 13.6g of fat, 11 g of saturated fat and 0g of carbohydrates, fiber, sugar, protein, and sodium.


Generally, the price of canola oil is higher than that of vegetable oil. It is more healthy and more expensive. Some types of vegetable oil have high amounts of omega-6. Therefore, you may be picking it off the shelf at a lower price but you will have a higher cost to pay when it affects your health.

Know the Oil for You

Now that you know the difference between canola oil and vegetable oil, we hope that you will make an informed decision next time you are shopping and cooking. Each type of oil does serve different cooking purposes.  Remember, you are what you eat and therefore, the cooking oil that you use is yet another health choice that you make.

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