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When you're making a stir-fry or salad dressing, cooking oil is a must-have ingredient. Recipes often specify the type of oil to use, and two popular options are olive oil and vegetable oil. What's the difference between these two oils? And can you swap them in recipes if needed?

These two oils differ in their taste, cost, and how they're made. They also have different health benefits, with olive oil taking top prize for beneficial nutrients. Here's your guide to the pros and cons of each oil.

What is the difference between olive oil and vegetable oil?

Olive oil and vegetable oil are made from different ingredients and processed in different ways. These variables affect their cost, flavor, and culinary use. Here are the differences.

Ingredients

Good quality, authentic, extra-virgin olive oil is pressed from olives. No other ingredients are added to it. It's important to note that there are different types of olive oil beyond extra-virgin. Regular and virgin olive oils aren't as pure and are more refined than extra-virgin olive oil.

Vegetable oils contain a blend of oils pressed from the seeds or fruits of a variety of plants. They can be made from any blend of:

• Soybean oil

• Corn oil

• Canola oil

• Sunflower oil

• Grapeseed oil

• Olive oil

• Coconut oil

• Peanut oil

• Other oils

Nutrition

The first thing to consider is the type of fat in each of these oils. Olive oil is high in monounsaturated fats, which make up 80% of its fat composition. Olive oil is the main type of fat in the Mediterranean diet, which is known to reduce the risk of heart disease, Type 2 diabetes, and some types of cancer. The benefits of the Mediterranean diet are largely due to olive oil's anti-inflammatory effects.

Vegetable oils are higher in polyunsaturated fats (PUFAs). It's fine to have some PUFAs in your diet - in fact they're essential in small amounts - but too many are linked to inflammation. Still, PUFAs are better for you than saturated fats. So it's best to replace saturated fats (found in animal fats) with PUFAs to help reduce heart disease risk.

Here's a breakdown of fats in vegetable oil and olive oil:

High-quality olive oil also contains heart-healthy polyphenol antioxidants, which aren't found in any other seed or fruit oils. These polyphenols make olive oil unique and beneficial. They're linked to less cell damage, protecting against heart disease and some types of cancer.

On the other hand, vegetable oils are highly processed. This usually eliminates most vitamins, minerals, and antioxidants.

Production

Olive oil and vegetable oil are processed in different ways, which affects their flavor and nutrients.

Extra virgin olive oil is made from cold-pressing olives. The process involves collecting, washing, and crushing olives into a paste. The olive paste is then filtered to make oil. Each step is carefully done to minimize losses of polyphenols and maintain the health benefits of the oil. The careful cold-pressing method also helps maintain the distinct flavor of olive oil.

Vegetable oils undergo more processing and chemical refining. Oils such as soybean and corn can't be used as cooking oils without refining. The refining process includes six steps:

1. Removing gum and stickiness

2. Neutralization to eliminate metals

3. Washing and drying

4. Bleaching to lighten the color

5. Dewaxing to create a clear oil

6. Deodorizing to remove flavor

Refining produces an oil with a lighter flavor and longer shelf-life. Plus, it removes impurities such as pesticides and trace metals. On the flipside, refining also removes essential nutrients, such as vitamin E and antioxidants.

Culinary use

Extra virgin olive oil has a more pronounced and distinct flavor than vegetable oil. It should be used in dishes where you want its flavor to come through. For example, it's perfect for:

• Dipping crusty bread

• Making salad dressing

• Drizzling on pasta, rice, or vegetables

Extra virgin olive oil has a smoke point of 320°F. That means you don't want to heat it above that temperature. If you do, the oil can turn bitter and make toxic compounds. You can cook with olive oil for lower heat applications such as sautéing.

Vegetable oil has a more neutral flavor. It can be used in any mixed dish as a background oil - you won't notice its flavor at all. It's useful for stir-frying, pan-frying, and baking.

Vegetable oil has a higher smoke point than olive oil. The exact smoke point depends on the blend of oils, but it's usually around 400°F to 450°F.

Is it better to use olive oil or vegetable oil?

If you're choosing an oil for health benefits, extra virgin olive oil is the clear winner. It has a heart-healthy fat profile and contains beneficial antioxidants. Olive oil is less processed and unrefined compared to vegetable oil, so it has more health benefits.

If you're choosing an oil for culinary use, it's a draw:

• Richly flavored olive oil has a distinct taste, which works well in salads, pasta, and for dipping bread.

• Vegetable oil is neutral and the flavor is hidden, so it's perfect for any cooking or baking.

If you're choosing an oil for price, vegetable oil wins. It's less expensive than olive oil.

Pros of olive oil

Choose olive oil because it's:

• High in monounsaturated fats

• Good for heart health

• Rich in antioxidants

• A source of vitamin E

• Flavorful

Pros of vegetable oil

Choose vegetable oil for these reasons:

• You need a neutral flavor.

• It's less expensive than olive oil.

• It's suitable for higher heat cooking.

Can you substitute olive oil for vegetable oil?

Yes, you can usually substitute these oils for each other, since they have the same amount of fat per tablespoon. It's fine to use either oil to sauté, make salad dressing, or pan-fry. Keep in mind that substituting the oil may slightly change the taste of your recipe.

The only caution: You don't want to use olive oil in place of vegetable oil for high heat recipes, such as deep frying. Heat will produce off-flavors in olive oil and destroy the antioxidants.

Is it okay to mix olive oil with vegetable oil?

Yes, you can blend these ingredients. If you're low on one and have plenty of the other, go ahead and blend them in your recipe. Using some vegetable oil also helps you save money and makes your pricier olive oil last longer. It's also good to blend oils if you want to lessen olive oil's dominant flavor. You can mix them in any ratio.

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