Corn Oil vs Palm Oil: Which Is Better?

At face value, corn oil and palm oil look very different. One is a semi-solid oil in a jar, and the other is reminiscent of vegetable oil. But if you look closer at how they work in cooking and baking, you’ll also see that they have amazing similarities that make them great contenders in the kitchen. Ready to learn which is better for what? Let’s go!

Comparing corn oil vs palm oil

	Corn oil	Palm oil
Solid or Liquid?	Liquid	Semi-solid
Smoke Point (Fahrenheit)	450 degrees	450 degrees
Primary Fat	Polyunsaturated	Saturated
Taste	Neutral	Mild carrot
Good for Cooking…	Raw, low heat, medium heat, high heat	Raw, low heat, medium heat, high heat
Common allergens	Corn (zein)	Oil palm fruit
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	No	Yes
Vegan?	Yes	Yes

Differences between corn oil and palm oil

Corn oil and palm oil are both plant-based oils. Their sources, however, are what makes them so different. Corn oil is sourced from maize and brings a subtle and light flavor with it, while palm oil  comes from the fruit or seed of the oil palm tree and has a semi-solid, creamy texture.

Both oils are gluten-free, keto-friendly, and vegan, but only palm oil is paleo-friendly. But the best part is that they both have the same smoke point – 450 degrees. Because their smoke points are so high, both oils are suitable for anything from raw cooking to high-heat cooking methods like deep frying. Corn oil is actually commonly used for frying in commercial kitchens as it’s an affordable choice.

When purchasing palm oil, make sure you choose a naked and sustainable palm oil to stay environmentally and ethically conscious.

Baking and cooking with corn oil vs palm oil

Although they aren’t used as much as butter or vegetable oil in baking, corn oil and palm oil actually both offer some very unique qualities for baking. Since baking often requires solid fat, palm oil is a great alternative to butter for adding to the tender texture of baked goods. Corn oil is also fantastic for creating textures in baking – more so a light, fluffy texture. It can also increase the shelf life of your goodies thanks to its high level of unsaturated fats. 

As mentioned, corn oil is best known as a frying oil. If you’re searching for that perfect crispness, this is your oil. Other than frying, it can be used for sautéing and making marinades and dressings. Palm oil’s semi-solid consistency offers a creaminess to cooking, which helps to achieve that velvety texture when making soups and curries. 

Palm oil isn’t as neutral flavored as corn oil, as it does have a mild savory flavor that resembles carrots. It’s commonly used in West African cuisine, adding a smoky and floral flavor. Like corn oil, it can be virtually used for any cooking application. It’s especially great for slow cooking or simmering, as it helps flavors blend together.

Can corn oil and palm oil be substituted for each other?

Corn oil and palm oil clearly both have their own special qualities that can be beneficial for certain recipes, but they can also be comfortably substituted for each in many recipes. If a neutral and mild oil is suited for a recipe, both oils work well. Just keep in mind that subbing in corn oil for palm oil will mean you won’t get as rich of a texture.

If you’re searching for a corn oil alternative, canola oil is the best overall choice due to its similar properties and smoke points. Extra virgin or virgin olive oil is also a suitable option for raw or regular cooking. For palm oil, ghee will offer a similar flavor and texture, while coconut oil can act as a healthy sub.

Nutrition: Corn oil vs palm oil

Corn oil and palm oil are calorie-dense and high in fat like many other cooking oils and fats, but they both contain some good heart-healthy fats that are integral to a balanced diet. For example, corn oil is primarily made up of polyunsaturated fats (7.4g per tablespoon), while, although not its primary fat, palm oil has 5.0g of monounsaturated fat.

Palm oil has the same amount of total fat as corn oil, but it’s highest in saturated fats (6.7g), which is said to be linked to raised levels of bad cholesterol in high amounts. But the good news is that a tablespoon of either oil doesn’t contain trans fats or cholesterol.

Remember to always use oils and fats in moderation!

Per tablespoon (15mL)	Corn oil	Palm oil
Calories	122	126
Polyunsaturated	7.4 g	1.2 g
Monounsaturated	3.8 g	5.0 g
Saturated	1.8 g	6.7 g
Trans	0 g	0 g
Total Fat	13.6 g	13.6 g
Cholesterol	0	0

The primary fat source is bolded.

How to store corn oil and palm oil

Like most oils, corn oil should be kept in a cool, dark place away from heat and light sources. If it’s unopened, corn oil will last up to 2 years, while opened bottles should be consumed within a year.

Palm oil should be stored in exactly the same way, but depending on the type of palm oil, you’ll find different storage lengths. Unrefined palm oil lasts around a year, while refined palm oil lasts about two. Any type of palm oil that has been opened can last up to 6 months. In the fridge, palm oil will likely last longer, unopened and opened.

Corn oil vs palm oil: Which is better?

The clash between corn oil and palm oil is quite an interesting one. They’re both so similar yet so different at the same time. Both are extremely versatile and can withstand high temperatures without breaking down, but corn oil is best for a lighter overall outcome, and palm oil is better for a richer, creamier one. So, depending on your recipe, embrace one of these oils and give your dish a little more personality!

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