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Soybean oil vs canola oil: The ultimate verdict. My personal verdict is that canola oil is the winner. First off, it’s more stable than soybean oil, which means it won’t break down as easily when you’re heating it up. Plus, canola oil has a better fatty acid profile with a healthier balance of omega-6 to omega-3 fats.
Soybean oil and canola oil are both classified as vegetable oils. They are derived from plant-based sources and are commonly used in cooking and food production. Soybean oil is obtained from the seeds of the soybean plant, while canola oil is obtained from crushing the seeds of the canola plant.
Soybean and canola oil differ in their vitamin E content. Each tablespoon of canola oil boasts 2.4 milligrams of vitamin E, or 16 percent of the recommended daily intake, while an equivalent amount of soybean oil provides just 1.2 milligrams.
Oils low in saturated fats are best for your health, but all oil should be used on moderation. Learn which cooking oils are the healthiest and what you should know to safely include them in your diet.
When it comes to cooking oils, there is often a debate about which one is better: soybean oil or canola oil. Both oils have their own set of benefits and drawbacks, and it can be difficult to determine which one is the best option for your cooking needs.
For cooking, soybean is a fine alternative to canola oil, as is what's labeled as "vegetable oil," which typically contains soybean oil but may contain a blend of different oils. Of course, some people get a lot of their calories from processed or restaurant-prepared foods, including deep-fried foods — and that's where the real risk lies.
Soybean oil is derived from soybeans, known for its high polyunsaturated fat content, including omega-6 fatty acids. Canola oil, obtained from rapeseeds, is distinguished by its lower saturated fat and higher monounsaturated fat content, which includes omega-3 fatty acids.
Soybean oil is a better source of vitamin K per serving but Canola oil contains more vitamin E. Canola oil might be the more heart-healthy of the two options since it has significantly less saturated fat compared to soybean oil.
Soybean oil has 24% of monounsaturated fatty acids and 54% of omega-6s. Soy oil smokes at 460°F (see Wikipedia) so it is a perfect choice for high-temperature cooking. The flavor of canola oil vs soybean oil is much more neutral because soy oil is heavier and has a more vivid flavor and taste.
What is the difference between Soybean Oil and Canola Oil? Find out which is better and their overall performance in the oil ranking.