Olive Oil vs Vegetable Oil: Nutrition Comparison
Olive oil and vegetable oil are the two most common cooking oils, but they differ significantly in their fatty acid composition and health implications. Olive oil — particularly extra virgin — is predominantly monounsaturated fat and rich in polyphenol antioxidants with well-documented cardiovascular benefits. Vegetable oil is typically a blend of refined oils (soybean, canola, corn) and tends to be higher in omega-6 polyunsaturated fats. While omega-6 fats are essential, most Western diets already consume them in excess relative to omega-3s, which can promote inflammation. For everyday cooking, extra virgin olive oil is the nutritionally superior choice. Vegetable oil works well for high-heat applications where olive oil's lower smoke point is a concern.
Nutrition Comparison
| Nutrient |
15.0ml
|
1 Tbsp (14.0g)
|
|---|---|---|
| Calories | 120 kcal | 120 kcal |
| Total Fat | 14 g | 14 g |
| Saturated Fat | 2 g | 2 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 0 mg |
| Total Carbs | 0 g | 0 g |
| Dietary Fiber | 0 g | 0 g |
| Sugars | 0 g | 0 g |
| Protein | 0 g | 0 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.