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Tip. Although canola oil and olive oil are both rich in unsaturated fats, olive oil may be the healthier option. Canola oil is higher in a specific type of omega-6 fatty acid, called linoleic acid, that may contribute to chronic inflammation when consumed in excess. Canola oil is also typically extracted using a refining process that destroys.

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The smoking point of canola oil is 400-450 degrees Fahrenheit, while olive oil is 374-410 degrees Fahrenheit. The difference in the smoking point between these two cooking oils makes olive oil better for cooking at low to medium heat, while canola oil is better for cooking at high heat.

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Both canola and olive oil provide around 100 to 120 calories per tablespoon, primarily from healthy unsaturated fats. However, there are differences in their compositions. Canola oil provides a higher proportion of polyunsaturated fats, including essential omega-3s and 6s, while olive oil has a higher balance of monounsaturated fats.

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Like most cooking oils, canola and olive oil contain around 120 calories per tablespoon and 14 grams of fat. This isn't surprising, as they're both almost pure fat. The big difference is the fatty acid composition. Olive oil contains around 73% monounsaturated fats, 11% polyunsaturated fats, and 14% saturated fats.

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Depending on the variety, olive oil's vitamin E content can vary from 10-33% of the Daily Value, while one serving of canola oil provides about 16% of the recommended daily intake. Additionally, olive oil has a higher concentration of polyphenolic antioxidant compounds, such as tyrosol, hydroxytyrosol, and oleuropein.

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Olive, coconut, canola, and vegetable oils each provide the same number of calories per tablespoon. The most significant difference between each of these four oils is their fat profile: Extra.

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Olive oil is 14% saturated fat; Canola Oil Alternatives. If you're unsure about canola oil, there are other options you can try instead. When you're cooking with heat, consider:

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Canola Oil vs. Olive Oil Smoke Point. Olive oil has a low smoke point, and this makes it unsuitable for cooking, baking, or frying as it will give an undesirable and unpleasant flavor to the food if used in any of these ways. Canola oil, on the other hand, has a high smoke point making it a good option for cooking, baking, and even deep frying.

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It's Relatively Good for You. Canola clocks in lowest for saturated fat out of 16 oils, at only 6 percent—as opposed to olive oil's 14 percent, grapeseed's 13 percent, and coconut oil's.

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14%. High-oleic versions are higher in healthy monounsaturated fat. "Light" or refined olive oil. 14%. "Light" refers to color. The more refined the olive oil, the better its use as an all.

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Olive oil, particularly EVOO, is healthier than canola oil. Its benefits for heart health, fighting against risk of heart disease and cardiovascular disease, and anti-inflammatory properties come courtesy of its antioxidants and other bioactive compounds, which are most prevalent in the unrefined oils.

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Conversely, canola oil may also pose certain health risks, including those related to heart health, cognition, and inflammation. People can choose alternatives to canola oil, such as olive oil.

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Contains Unsaturated Fats. Most of the calories in canola oil come from unsaturated fat. This is an essential macronutrient that assists in the absorption of fat-soluble vitamins, insulating body tissues and organs, regulating gene expression, and providing the body with energy. Monounsaturated (omega-9) fats are considered heart-healthy fats.

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At 460℉ (238℃), canola oil has a higher smoke point than either regular or extra virgin olive oil — 410℉ (210℃) and 383℉ (195℃), respectively (11, 12).

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Canola oil is typically lower in saturated fats but high in omega 3 fatty acids, which are shown to have a positive effect on the heart. 4. Olive oil contains more nutrients. Olive oil, particularly extra virgin olive oil, contains more nutrients. It is antioxidant-rich and has strong levels of omega 3 fatty acids.

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At any rate, olive oil is superior. It's heart-healthy, rich in antioxidants, and can support a healthy memory. Although canola oil is more economical and versatile, there are much better oil options. Don't sweat consuming canola oil in moderation, but when you have the choice, choose olive oil. More Wellness.