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Canola Oil vs. Vegetable Oil

author image Marcia Frost
Marcia Frost is a writer covering travel, food, wine/spirits, and health. She writes for many on and offline publications, including The Daily Meal, Girls Getaway, Travelhoppers, and Princess Cruises.She also has a popular blog, Wine And SpiritsTravel. She has a Bachelor of Arts in journalism from Long Island University.
Canola Oil vs. Vegetable Oil
Vegetable oil being measured into a pan. Photo Credit: vinicef/iStock/Getty Images

Canola oil is a type of vegetable oil that is made from the rapeseed, a yellow plant that's a member of the mustard/cabbage family. Both canola oil and vegetable oil, which can be made from a variety of plants such as corn and peanut, can be used interchangeably in recipes without changing the texture of the food. The biggest difference is in the health benefit. Because canola oil is lower in saturated fat and contains omega nutrients, it’s considered to be better for your heart. Keep in mind that oil is a something you should use sparingly, as both types have about 120 calories in a tablespoon.

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Saturated Fat

Consuming foods that contain saturated fats will raise the cholesterol level in your bloodstream. High cholesterol can increase your risk of stroke or heart disease. The American Heart Association recommends eating foods that are high in monounsaturated or polyunsaturated fats. Canola oil is higher in these fats and has half of the saturated fat of vegetable oil. Both oils do have the same number of calories, and – as long as the vegetable oil is soybean based – neither has cholesterol.

Omega Nutrients

Increasing your consumption of omega-3 and omega-6 can reduce your risk of cardiovascular disease. Omega fatty acids may also alleviate arthritis symptoms and aid in depression therapy, according to the Linus Pauling Institute at Oregon State University. Canola oil is rich in omega-3 and omega-6 fatty acids. Vegetable oil may contain both fatty acids, but soybean-based ones can have fatty acids that are hydrogenated and highly refined, so they aren’t as beneficial as the omega nutrients in other oils.


Both canola oil and vegetable oil can be used in baking as a substitute for shortening, butter or margarine. Vegetable oil tends to work better when you're frying foods, because prolonged heat can damage the fatty acids in canola oil and possibly compromise their safety. Canola oil is fine if you are doing a stir fry, because it holds flavor better, and the fatty acids can survive the quick high heat. Canola oil is also a better choice for dressings and marinades as the rapeseed allows herbs and spices to reach their peak.


Vegetable oil is really not one particular type of oil. Although major brands such as Wesson and Crisco primarily use soybeans in their vegetable oils, corn, peanuts, safflower seeds, cottonseeds and sunflower seeds may also be used. Because no definitive formula exists for making vegetable oil, some may contain less fat and more nutrients, making them healthier than others. Check the label on any vegetable oil you're thinking about buying before you make your purchase.

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