Cottonseed oil or palm oil, which one is best…that is the question we’ll be exploring in this article!
Let’s dive into the different characteristics of each oil, including their nutrition facts, baking/cooking properties, and more to find the best cooking oil for you!
Comparing cottonseed oil vs palm oil
| Cottonseed Oil | Palm Oil/Red Palm Oil | |
| Solid or Liquid? | Liquid | Semi solid |
| Smoke Point (Fahrenheit) | 420 degrees | 450 degrees |
| Primary Fat | Polyunsaturated | Saturated |
| Taste | Neutral | Mild Carrot |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, high heat |
| Allergens | Cottonseed, gossypol | Oil palm fruit |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | Yes |
| Vegan? | Yes | Yes |
Differences between cottonseed oil and palm oil
Cottonseed oil comes from the seeds of cotton plants (yes, the same plants from which that comfy shirt you’re wearing comes from!) by crushing the seeds to extract the oil. It then goes through a refining process to remove any impurities and enhance its quality.
On the other hand, palm oil comes from fruits, not seeds – specifically, the fruit of the oil palm tree. These fruits are usually pressed to extract the oil, but using a solvent to extract the oil is also sometimes the way it’s done.
A big difference between cottonseed oil and palm oil is how they look. Cottonseed oil is liquid and yellowish in color – similar to canola oil! Palm oil is much more unique, having a reddish-orange hue thanks to its high carotenoid content – hence the “red palm oil” alias it has. It’s also semi-solid at room temperature similar to coconut oil, and turns into a golden color when heated up – semi-solid means that it’s hard (but still spreadable) at room temperature and hardens in cooler climates (like in the fridge), but becomes a liquid when the temperature rises.
It’s also good to note that palm oil is paleo-diet friendly, whereas cottonseed oil is not!
Baking and cooking with cottonseed oil vs palm oil
Jumping into the kitchen, both cottonseed and palm oil have their respective strengths – although they end up being quite similar.
Cottonseed oil is a favorite in many restaurants and recipes that require deep-frying foods because of its high smoke point and mild flavor – it won’t add any unwanted flavors to your dish, letting the other ingredients take center stage.
Palm oil tends to be great for recipes that require solid fats (think recipes that use butter), but it’s also great for frying and sauteing with its high smoke point. However, while it also has a fairly neutral taste, it does add a mild flavor to dishes as compared with cottonseed oil. Now, this isn’t necessarily a bad thing – you can give your dishes a bit of an extra flavor profile in addition to your main ingredients!
Can cottonseed oil and palm oil be substituted for each other?
While each oil may look different, they can generally be substituted for each other.
With their high smoke points, both cottonseed and palm oil are great for frying and sauteing foods. They both have fairly neutral flavors, but palm oil can impart a bit of a different taste than cottonseed oil would due to its mild carrot flavor. Palm oil is also better suited for recipes that require solid fats – cottonseed oil can’t fill the role!
That being said, there are some nutritional differences that could sway your choice…
Nutrition: Cottonseed oil vs palm oil
Cottonseed oil is higher in polyunsaturated fats, which is a plus due to its characteristics in lowering risk for heart disease. However, it does have a fair amount of saturated fat, which is something we generally try to limit for the negative impacts on health that it can have.
On the other hand, palm oil has nearly twice the amount of saturated fat that cottonseed oil has, which can raise LDL cholesterol levels and contribute to heart disease. It has some redeeming qualities in its monounsaturated fat content, and has some vitamin E content as well.
| Per tablespoon (15mL) | Cottonseed oil | Palm oil/Red palm oil |
| Calories | 120 | 126 |
| Polyunsaturated | 7.1 g | 1.2 g |
| Monounsaturated | 2.4 g | 5.0 g |
| Saturated | 3.5 g | 6.7 g |
| Trans | 0 g | 0 g |
| Total Fat | 13.6 g | 13.6 g |
| Cholesterol | 0 | 0 |
How to store cottonseed oil and palm oil
Both cottonseed and palm oil should be stored in a cool, dark place away from light and heat to maintain the most freshness. Putting them in a refrigerator can help extend their shelf life, with cottonseed oil generally being good for up to a year if stored properly, and palm oil being good for 1-2 years.
The higher saturated fat content of palm oil is, in this case, a benefit – but double-check to seal the containers of both oils to make sure they don’t go rancid early!
That being said, try to use each within a reasonable time frame to get the most nutritional benefits and the best flavors.
Cottonseed oil vs palm oil: the ultimate verdict
In my opinion, cottonseed takes the crown here – but that really depends on your cooking needs.
While neither oils are necessarily “healthy,” cottonseed oil has a better nutritional profile with its lower saturated fat content and higher polyunsaturated fat. Plus, it has a more neutral flavor than palm oil, making it better suited for giving other ingredients the main stage. Both oils have a high smoke point, and so I’d say that palm oil is only better when your recipe calls for a solid fat or you want to add the mild flavor it provides.
Both oils are fairly heavily processed, so check out our master list of oils and fats for other options if that’s something you don’t like!
FAQs
While palm oil does have some vitamin E content and some healthy fats, it is high in saturated fat, making it a bit less ideal than something like olive oil or hazelnut oil.
Yes, since palm oil is semi-solid at room temperature, it can be used as a great vegan or dairy-free substitute to butter. Just remember, palm oil and butter have different characteristics that can alter your baking experience!
Cottonseed oil isn’t necessarily unhealthy, and can be part of a healthy diet when consumed in moderation just like palm oil. Its high polyunsaturated fat content is good, but the high saturated fat content is something to be aware of as well.
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