A Quick Comparison Between Soybean Oil and Canola Oil

When it comes to cooking oil, two products come into mind; soybean oil and canola oil. It can be a tad confusing which of the two is preferable for cooking. To ward your confusion away, we are going to compare both from each other and see which ones is best. Let’s check them out!

Soybean Oil

  • Soybean oil is an extracted oil from soybean plants. It is a lengthy process starting from cleaning, drying, de-hulling, and finally, cracking the seeds. Once cracked, they are heated, rolled into flakes, and subjected to a solvent to extract the oil. Afterward, the oil is then purified, blended, and hydrogenated to enhance its texture and thickness. However, the hydrogenation process increases the saturated and trans fat content of the oil.
  • Talking about versatility, soybean oil got you covered. It’s an oil that can be used on almost everything. You can mix it into margarine, mayonnaise, sauces, salad dressing, and the like. If you see a cooking oil that’s labeled as “vegetable oil” in a grocery shelf, it’s highly possible that the oil is made from soybean oil. Not only for cooking, it is also used as an animal feed as well, for printing inks, and for oil paints. You can never go wrong with soybean oil and its versatility.

Canola Oil

  • On the other side of the picture, canola oil came from rapeseed. It is an oilseed plant that has been cultivated during the ancient times as a means of fuel. Back in 1970, various Canadian plant scientists have produced a genetically modified version of the rapeseed that produces oil with a vastly different nutritional specs and contains lesser erucic acid compared to the ones that are extracted from the actual plant. This is where it got the name “Canola”, meaning “Canadian oil, low acid”.
  • Canola oil is widely used for frying, marinades, margarine, salad dressings, and for greasing cake pans and cookie sheets. Other uses include newspaper inks, lipstick ingredient, industrial lubricants, and animal feeds.

How They Differ in Taste

  • Both canola and soybean oil are bland in flavor which is the sole purpose of it being an “oil” so that it won’t alter the taste of dishes when cooking. However, when you cook canola oil in high temperatures, it will emit a fishy odor compared to soybean oil which is almost odorless.

Health Considerations

Soybean oil

  • 15% higher saturated fat content
  • 25% lower monounsaturated fat content
  • Less heart healthy compared to Canola oil

Canola oil

  • 7% lower saturated fat content
  • 63% higher monounsaturated fat content
  • Contains omega-3 fatty acids
  • Healthier choice compared to soybean oil

Life Span

  • Both soybean and canola oil have a shelf life that can last up to one year. It’s advisable to store them in a cool and dry place away from any kinds of heat.