Compare oils
Oils are used every day to prepare and cook food. How do we choose an oil that is the healthiest? The type of oil in the diet can have a positive or negative effect on our health depending on the following factors; the source of the oil, the amount of antioxidants found in the oil, the fat profile of the oil; is it mainly saturated or unsaturated fat or does it contain trans fats? And lastly, what types of cooking methods or meal preparation is a particular oil most suitable for. This Oil Comparison section is designed to help you choose the most suitable oil for your health.
select the oils you want to compare (maximum of four)
Selected Oils
EVOO
Virgin olive oil
Olive Oil
Canola Oil
Virgin coconut oil
Grapeseed Oil
Peanut Oil
Coconut Oil
Sunflower Oil
Soybean Oil
Rice Bran Oil
Cottonseed Oil
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Oil
oil
Production method/ Extraction process
When an oil is mechanically extracted this means that only mechanical force has been used to obtain the oil. There has been no use of excessive heat or solvents. If this mechanically extracted oil is consumed without further treatment is usually known as “virgin”
Mechanically extracted oils can also be further refined through processes such as bleaching, neutralizing, deodorizing and/or degumming. However, no solvents are used.
When an oil is chemically extracted this means that solvents have been used to extract the oil from the source. Typically, this oil is usually known as “crude” and is then further refined through processes such as bleaching, neutralizing, deodorizing and/or degumming to make the oil fit for human consumption. (1, 2)
Polyphenols (Biophenols*)
The phenolic profile of all oils changes over time, as it is exposed to heat, light and oxygen. Biophenols are compounds that act as potent natural antioxidants (which scavenge free radical species) and are found naturally in certain oils.
* based on analysis performed on standard supermarket products by ISO 17025 accredited laboratory unless otherwise referenced Results are dependent on variety and origin of oil.
In some cases, alpha tocopherols will be added to the oil after it has been refined to enhance its stability.
Fatty acid Profile
trans fatty acids (TFAs)
Stability when Heated
Despite popular belief, smoke point is not a good predictor of an oil’s ability to withstand heat and its suitability, safety and healthfulness when heated for cooking purposes.
When oil breaks down (e.g. when exposed to heat) there are a variety of degradation by-products produced, such as polar compounds. Evidence shows that polar compounds may be detrimental to health and have been linked to the development of neurodegenerative conditions such as Alzheimer’s and Parkinson’s Disease.
Key factors that impact an oils ability to withstand heat and prevent an oil from breaking down and forming harmful compounds when heated are:
- Fatty acid profile: The higher in polyunsaturated fat, the less stable an oil is as oxidative damage occurs at double bonds
- Level of antioxidants: The less antioxidants, the less stable the oil
- Production method: More heavily processed oils are less stable under heat (I.e. oils that are chemically extracted and refined are less stable than oils that are mechanically extracted and virgin).
EVOO
Production method/ Extraction process
The highest grade of olive oil mechanically extracted from the fruit of the olive tree. This process is done via mechanical/centrifugal pressing at ambient temperatures and without chemicals.(7)
Polyphenols (Biophenols*)
80 – 1200ppm*
α-tocopherol mg/kg (Vitamin E)
80-200mg/kg (8)
Fatty acid Profile
53%-85% monounsaturated fat
<3.0%-23.5% polyunsaturated fat
7%-20% Saturated Fat
(8-10)
trans fatty acids (TFAs)
Naturally occurring TFAs in EVOO are always below 0.1% (11-13)
Stability when Heated
EVOO is a highly heat stable oil when heated. A 2017 Australian study that tested heat stability of ten main supermarket oils showed that EVOO was the most stable oil to cook with produced the least (8.74%) amount of polar compounds when heated (3)
Virgin olive oil
Production method/ Extraction process
Mechanically extracted from the fruit of the olive tree. Virgin olive oil is a lower quality oil than EVOO. This is related to its chemical and sensory characteristics (7)
Polyphenols (Biophenols*)
80 – 1200ppm*
α-tocopherol mg/kg (Vitamin E)
70-150 mg/kg (8)
Fatty acid Profile
53%-85% monounsaturated fat
<3.0%-23.5% polyunsaturated fat
7%-20% Saturated Fat
(8-10)
trans fatty acids (TFAs)
Naturally occurring TFAs in VOO are always below 0.1% (11-13)
Stability when Heated
Virgin olive oil is a lower quality olive oil compared to EVOO in terms of sensory and chemical parameters. Virgin olive oil is less stable when heated compared to EVOO due to its higher level of free fatty acids.
Virgin olive oil has been shown to produce 1.26 times more polar compounds when heated compared to EVOO. (3)
Olive Oil
Production method/ Extraction process
Mechanically extracted then further refined through processes of bleaching, neutralising, deodorising and/or degumming.
Olive oil is a blend of refined olive oil EVOO and/or VOO (7). The percentage of virgin oil in the blend is typically low ranging between 2 and 20%.
Polyphenols (Biophenols*)
10-150 ppm (8, 11, 12)
α-tocopherol mg/kg (Vitamin E)
70-150 mg/kg (8)
Fatty acid Profile
53%-85% monounsaturated fat
<3.0%-23.5% polyunsaturated fat
7%-20% Saturated Fat
(8-10)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil being refined (11-13) but typically below 0.5%.
Stability when Heated
Contains some level of TFAs due to the oil being refined (11-13) but typically below 0.5%. Olive oil is less heat stable than EVOO and has been shown to produce 1.38 times more polar compounds than EVOO when heated. (3)
Canola Oil
Production method/ Extraction process
Typically extracted through screw press, solvent extraction or a combination of both methods and then refined (9, 14)
Polyphenols (Biophenols*)
<10 ppm(8, 14)
α-tocopherol mg/kg (Vitamin E)
100-380mg/kg (8)
Fatty acid Profile
62% monounsaturated fat
25% polyunsaturated fat
7% saturated fat (8-10)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil’s extraction process and/or being refined (10, 15). Levels of TFAs typically between 0.1% and 1.0% depending on the production methods.
Stability when Heated
Canola oil is much less heat stable than EVOO and has been shown to produce 2.65 times more polar compounds when heated compared to EVOO(3)
Virgin coconut oil
Production method/ Extraction process
Mechanically extracted – The oil is extracted from the copra or milk of the coconut using wet processing methods where a manual press is used to extract the oil. (9)
Polyphenols (Biophenols*)
<10 ppm (8)
α-tocopherol mg/kg (Vitamin E)
0-17mg/kg (8)
Fatty acid Profile
91% saturated fat
2% Polyunsaturated fat
7% Monounsaturated fat (8, 9, 18)
trans fatty acids (TFAs)
Free from trans fats (15)
Stability when Heated
Similar to EVOO, Virgin Coconut oil is very stable to cook with at high temperatures due to its high saturated fat content and has been shown to produce less polar compounds then refined Coconut oil.(19). However, it only contains trace amount of antioxidants. Antioxidants have been shown to be a key factor that impact an oils ability to withstand heat and prevent an oil from breaking down and forming harmful compounds when heated.(3)
Grapeseed Oil
Production method/ Extraction process
Typically extracted through screw press, solvent extraction or a combination of both methods and then refined (9, 14)
Polyphenols (Biophenols*)
1-2ppm*
α-tocopherol mg/kg (Vitamin E)
16-38mg/kg (6)
Fatty acid Profile
11% saturated fat
73% polyunsaturated fat
16% monounsaturated fat (7,8)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil’s extraction process and/or being refined (10, 15). Levels of TFAs typically between 0.1% and 1.0% depending on the production methods.
Stability when Heated
Grapeseed oil is a less stable oil to cook with at high temperatures compared to EVOO. It has been shown to produce 2.34 times more polar compounds when heated compared to EVOO.(3)
Peanut Oil
Production method/ Extraction process
Typically extracted through screw press, solvent extraction or a combination of both methods and then refined (9, 14)
Polyphenols (Biophenols*)
<10ppm*
α-tocopherol mg/kg (Vitamin E)
49-373mg/kg (8)
Fatty acid Profile
36-68% monounsaturated fat
14-43% polyunsaturated fat
2-14% saturated fat (8, 9)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil’s extraction process and/or being refined (10, 15). Levels of TFAs typically between 0.1% and 1.0% depending on the production methods.
Stability when Heated
Peanut oil is a less stable oil to cook with at high temperatures compared to EVOO. It has been shown to produce 1.26 times more polar compounds when heated compared to EVOO.(3)
Coconut Oil
Production method/ Extraction process
Mechanically extracted from the fruit of the coconut, called the copra. Further refining by removal of free fatty acids and processes such as bleaching, neutralizing, deodorizing and degumming. (9)
Polyphenols (Biophenols*)
<10 ppm (8)
α-tocopherol mg/kg (Vitamin E)
0-17mg/kg (8)
Fatty acid Profile
91% saturated fat
2% polyunsaturated fat
7% monounsaturated fat (8, 9)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil’s extraction process and/or being refined (10, 15). Levels of TFAs typically between 0.1% and 1.0% depending on the production methods.
Stability when Heated
Similar to EVOO, Coconut Oil is very stable to cook with at high temperatures due to its high saturated fat content. However, it only contains trace amount of antioxidants which is likely the reason coconut oil produced 1.10 times more polar compounds when heated compared to EVOO.(3)
Sunflower Oil
Production method/ Extraction process
Typically extracted through screw press, solvent extraction or a combination of both methods and then refined (9, 14)
Polyphenols (Biophenols*)
<10ppm*
α-tocopherol mg/kg (Vitamin E)
90-450mg/kg (6, 8)
Fatty acid Profile
19% monounsaturated fat
69% polyunsaturated fat
12% saturated fat (8, 9)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil’s extraction process and/or being refined (10, 15). Levels of TFAs typically between 0.1% and 1.0% depending on the production methods.
Stability when Heated
Sunflower oil is a less stable oil to cook with at high temperatures compared to EVOO. It has been shown to produce 1.84 times more polar compounds when heated compared to EVOO.(3)
Soybean Oil
Production method/ Extraction process
Typically extracted through screw press, solvent extraction or a combination of both methods and then refined.(9)
Polyphenols (Biophenols*)
<10ppm (8)
α-tocopherol mg/kg (Vitamin E)
9-350mg/kg(8)
Fatty acid Profile
23% monounsaturated fat
61% polyunsaturated fat
15% saturated fat(8, 9)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil’s extraction process and/or being refined (10, 15). Levels of TFAs typically between 0.1% and 1.0% depending on the production methods.
Stability when Heated
Soybean oil is a less stable oil to cook with at high temperatures compared to EVOO. Soybean oil is predominantly polyunsaturated fat, making it more susceptible to oxidation and producing polar compounds when heated compared to oils with lower levels of polyunsaturated fat.(17)
Rice Bran Oil
Production method/ Extraction process
Typically extracted through screw press, solvent extraction or a combination of both methods and then refined (9, 14).
Polyphenols (Biophenols*)
<10 ppm (8, 10)
α-tocopherol mg/kg (Vitamin E)
30-600mg/kg (8)
Fatty acid Profile
42% monounsaturated fat
38% polyunsaturated 18% saturated fat
(8, 9)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil’s extraction process and/or being refined (10, 15). Levels of TFAs typically between 0.1% and 1.0% depending on the production methods.
Stability when Heated
Rice Bran oil is a less heat stable oil than EVOO and has been shown to produce 1.69 times more polar compounds when heated compared to EVOO(3)
Cottonseed Oil
Production method/ Extraction process
Typically extracted through screw press, solvent extraction or a combination of both methods and then refined. (9)
Polyphenols (Biophenols*)
<10ppm (8)
α-tocopherol mg/kg (Vitamin E)
136-674mg/kg (8)
Fatty acid Profile
14-22% monounsaturated fat
46-59% polyunsaturated fat
21-27% saturated fat (8, 9)
trans fatty acids (TFAs)
Contains some level of TFAs due to the oil’s extraction process and/or being refined (10, 15). Levels of TFAs typically between 0.1% and 1.0% depending on the production methods.
Stability when Heated
Cottonseed oil is a less stable oil to cook with at high temperatures compared to EVOO. Cottonseed oil is predominantly polyunsaturated fat, making it more susceptible to oxidation and producing polar compounds when heated compared to oils with lower levels of polyunsaturated fat.(16)
View References
References
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- Farr WE, Proctor A. Green Vegetable Oil Processing: Revsied First Edition: Elsevier; 2013.
- De Alzaa F, Guillaume C, Ravetti L. Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating. ACTA Scientific Nutritional Health. 2018;2(6):2-11.
- Eyres L, Wong M. Food New Zealand 12. 2019.
- Zribi A, Jabeur H, Flamini G, Bouaziz M. Quality assessment of refined oil blends during repeated deep frying monitored by SPME–GC–EIMS, GC and chemometrics. International Journal of Food Science & Technology. 2016;51(7):1594-603.
- Casal S, Malheiro R, Sendas A, Oliveira BP, Pereira JA. Olive oil stability under deep-frying conditions. Food and Chemical Toxicology. 2010;48(10):2972-9.
- Australia S. Australian Standards: Olive oils and olive pomace oils. AS 5264- 2011.; 2011.
- Firestone D. Physical and Chemical Characteristics of Oils, Fats, and Waxes. Washington D.C: AOCS Press; 1999.
- Enig MG. Know Your Fats: The Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol: Bethesda Press USA; 2013.
- FSANZ. Food Standards Australia New Zealand 2019 [cited 2019 18122019]. Available from: https://www.foodstandards.gov.au/Pages/default.aspx.
- Servili M, Esposto S, Fabiani R, Urbani S, Taticchi A, Mariucci F, et al. Phenolic compounds in olive oil: antioxidant, health and organoleptic activities according to their chemical structure. Inflammopharmacology. 2009;17(2):76-84.
- Boskou D. Olive oil and olive oil bioactive constituents. 1st ed. Illinois: AOCS Press; 2015.
- Teresa SM, Shu‐Wen H, N. FE. Effect of natural antioxidants in virgin olive oil on oxidative stability of refined, bleached, and deodorized olive oil. Journal of the American Oil Chemists' Society. 1995;72(10):1131-7.
- Canada CCo. Health benefits of Canola Oil 2017 [Available from: https://www.canolacouncil.org/oil-and-meal/canola-oil/health-benefits-of-canola-oil/.
- FSANZ. Assessment of Trans Fatty Acids in Imported Oils. In: Zealand FSAN, editor. 2017.