Today, we’re comparing two popular vegetable oils: cottonseed oil and coconut oil.
One is an infamous ingredient in margarine and processed foods, and the other is a healthy alternative to butter. So, which is better? Let’s start by comparing them side by side…
Comparing cottonseed oil vs coconut oil
| Cottonseed oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined | |
| Solid or Liquid? | Liquid | Semi solid | Semi solid |
| Smoke Point (Fahrenheit) | 420 degrees | 350 degrees | 400 degrees |
| Primary Fat | Polyunsaturated | Saturated | Saturated |
| Taste | Neutral | Coconutty | Neutral |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat, moderate heat | Raw, low heat, moderate heat |
| Allergens | Cottonseed, gossypol | Coconut, tree nut | Coconut, tree nut |
| Gluten-free? | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes |
| Paleo? | No | Yes | No |
| Vegan? | Yes | Yes | Yes |
Differences between cottonseed oil and coconut oil
Cottonseed oil is a type of vegetable oil with a light golden color, derived from the seeds of the cotton plant, while coconut oil is a white semi-solid oil extracted from the meat of mature coconuts.
Cottonseed oil typically being extracted through a combination of mechanical pressing and solvent extraction, while coconut oil can be obtained through cold-pressing or by using heat.
So, what does cottonseed oil taste like? It doesn’t have much of a taste at all – it’s very mild compared to coconut oil’s distinct flavor and aroma. Cottonseed oil also has a higher smoke point, so it’s great for cooking at high heat.
Virgin/unrefined vs refined coconut oil
Coconut oil comes in two main varieties: virgin/unrefined and refined.
Virgin coconut oil is made from fresh coconut meat and undergoes minimal processing, retaining its natural flavor, aroma, and nutritional benefits. It’s perfect for recipes where you desire that delightful coconut essence.
On the other hand, refined coconut oil is made from dried coconut meat and often goes through processes such as bleaching and deodorizing to remove the coconut scent and flavor. Refined coconut oil has a more neutral taste and is often preferred for high-heat cooking or baking when you don’t want the coconut flavor to overpower your dish.
Baking and cooking with cottonseed oil vs coconut oil
Cottonseed oil’s neutral flavor makes it an excellent choice for a wide range of cooking applications. It’s ideal for sautéing vegetables, stir-frying, and deep-frying, as it can withstand high temperatures without breaking down.
Cottonseed oil can also be used in baking, adding moisture to cakes and a tender crumb. But when I’m whipping up a batch of vegan coconut oil chocolate chip cookies, I go for coconut oil because it’s a solid (great butter replacement) and I personally love the subtle coconut flavor it adds!
Coconut oil, with its distinct tropical taste, is fantastic for adding flavor to dishes, especially coconut curries or soups!
Can cottonseed oil and coconut oil be substituted for each other?
Cottonseed oil and coconut oil can be substituted for one another fairly easily. So, if a recipe calls for coconut oil but you’re not a fan of its tropical taste, you can substitute it with an equal amount of cottonseed oil for a more neutral flavor.
Conversely, if your recipe calls for cottonseed oil but all you have is coconut oil, go ahead and melt it down and use it as a coconutty substitute. Refined coconut oil is a better substitute if you plan on using high heat, as it has a more comparable smoke point to cottonseed oil.
Nutrition: Cottonseed oil vs coconut oil
One tablespoon of cottonseed oil or coconut oil gives you around 120 calories, but they have different fat profiles…
Cottonseed oil contains more monounsaturated and polyunsaturated fats, which are considered heart-healthy. It also provides vitamin E, an antioxidant that supports overall health.
On the other hand, coconut oil is high in saturated fat, but it consists mostly of medium-chain triglycerides (MCTs), which are quickly absorbed by the body and can be a source of quick energy. However, it’s important to consume coconut oil in moderation due to its high saturated fat content.
| Per tablespoon (15mL) | Cottonseed oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined |
| Calories | 120 | 120 | 120 |
| Polyunsaturated | 7.1 g | 0 g | 1 g |
| Monounsaturated | 2.4 g | 1 g | 1 g |
| Saturated | 3.5 g | 13 g | 12 g |
| Trans | 0 g | 0 g | 0 g |
| Total Fat | 13.6 g | 14 g | 14 g |
| Cholesterol | 0 | 0 | 0 |
The primary fat source is bolded.
How to store cottonseed oil and coconut oil
Both cottonseed oil and coconut oil have long shelf lives of a couple of years as long as you store them correctly. Keep them in a cool, dark place away from direct sunlight and heat sources. Coconut oil is fine in your pantry or cupboard, but I recommend keeping cottonseed oil in your fridge since oils that are high in polyunsaturated fats are more susceptible to oxidation.
Cottonseed oil vs coconut oil: Which is better
There you have it! All the differences, cooking versatility, nutrition, and proper storage methods. So, which oil is better? Personally, I prefer coconut oil for its unique flavor, versatility in cooking and baking, and nutritional benefits. However, it’s important to consider your own taste preferences, health goals, and the specific dish you’re preparing when choosing between these oils. Happy cooking and baking!
FAQs
Cottonseed oil can be considered a relatively healthy option due to its low saturated fat content and the presence of heart-healthy monounsaturated and polyunsaturated fats, but moderation and considering individual dietary needs is still important.
One reason to avoid cottonseed oil is the presence of gossypol, a natural toxin found in cottonseeds, which may have negative effects on human health if consumed in significant amounts.
Yes, cottonseed oil is generally considered safe to eat in moderate amounts.
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