Grapeseed oil (not to be confused with rapeseed oil) is a silky oil extracted from grape seeds, born from the winemaking process. Meanwhile, sesame oil is vibrant and distinct, offering toasted and untoasted variations and varieties from black sesame and white sesame, each with its unique flavor. It’s all about the flavorful seed oils today, so let’s go ahead and see how they match up in the kitchen!
Comparing grapeseed oil vs sesame oil
| Grapeseed oil | Sesame oil | |
| Solid or liquid? | Liquid | Liquid |
| Smoke point (Fahrenheit) | 420 degrees | 350 – 450 degrees |
| Primary fat | Polyunsaturated | Polyunsaturated |
| Taste | Neutral | Nutty |
| Good for cooking… | Raw, low heat, medium heat, high heat | Raw, low heat, medium heat |
| Common allergens | Grapes, grape seeds | Sesame seeds |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | Mostly yes |
| Vegan? | Yes | Yes |
Differences between grapeseed oil and sesame oil
You’ll smell and taste the difference between grapeseed oil and sesame oil almost instantly: their flavor profiles. Grapeseed oil, a more budget-friendly version of extra virgin olive oil, is a catch-all oil in the kitchen. Its mild flavor won’t dominate your dishes, making it ideal for salad dressings and a wide range of cooking applications.
Sesame oil is where things get exciting, as it’s a potent oil where a little goes a long way. It boasts a rich, nutty, sesame and tahini-like flavor but comes in different varieties. Refined sesame oil has a higher smoke point and milder taste, while toasted or dark sesame oil brings a more robust flavor to marinades and stir-fries.
Both are versatile when it comes to accommodating certain diets. They’re both plant-based, keto-friendly, and gluten-free, with sesame oil also being suitable for a paleo diet for the most part.
Baking and cooking with grapeseed oil vs sesame oil
Grapeseed oil can be labeled a kitchen multitasker. With its high smoke point and neutral flavor, it’s pretty much up for anything, whether it’s frying, grilling, sautéing, or something else. Throw it into a hot pan with some protein or veggies, and you’ll enjoy a beautiful sear and crispy texture without the oil breaking down. While it’s not the most common baking oil out there, it has the benefit of blending perfectly into cake batters and muffin mixes and letting the other ingredients shine. It’s also particularly useful in cookies as it’s a great emulsifier. That means you can enjoy moist, soft, flavorful, and purer cookies!
Sesame oil is a little more selective, reserved for low to medium-heat cooking, especially in Asian cuisine. A little drizzle into a stir-fry, salad dressing, or bowl of noodle soup will have your dish bursting with sesame goodness. Be careful when heating it up, as it can turn bitter if it’s pushed beyond its comfort zone. When baking, you can infuse loaves of bread and cookies, make delicious sesame balls, or even opt for refined sesame oil, which can be used more generously.
Can grapeseed oil and sesame oil be substituted for each other?
Substituting grapeseed oil and sesame oil for each other can work in some cases. For example, if you’re substituting in a recipe where the nutty sesame flavor isn’t important, grapeseed oil can step in with its versatility. But if that sesame flavor can’t be compromised, it’s best to go with another option.
A better all-round substitute for sesame oil would be peanut oil, given its nutty undertone and ability to provide a similar richness. If you’re looking for an oil that’s the most similar in taste, perilla oil has a more distinct and intense flavor (fun fact: it’s particularly popular in Korean cuisine!). For grapeseed oil, cottonseed oil is the best substitute for its neutral flavor and ability to withstand high temperatures.
Nutrition: Grapeseed oil vs sesame oil
Grapeseed oil and sesame oil are quite different in the nutrition department, starting with their calorie and fat content. Grapeseed oil is higher in calories (120 vs 100) and total fat (13.6g vs 11.3g) than sesame oil, and they both have different fat makeups. Sesame oil has a more balanced fat composition but is primarily made up of monounsaturated fats, while grapeseed oil is very high in polyunsaturated fats, which are potentially even better than monounsaturated.
Both oils are rich in antioxidants and have anti-inflammatory properties, which can benefit your heart, joints, hair, skin, and more! But while both have “good” fats as their primary source of fats, they still contain saturated fats, which you’ll have to be wary of.
As a rule of thumb, use all cooking oils and fats in moderation.
| Per tablespoon (15mL) | Grapeseed oil | Sesame oil |
| Calories | 120 | 100 |
| Polyunsaturated | 9.5 g | 3.4 g |
| Monounsaturated | 2.2 g | 5.5 g |
| Saturated | 1.3 g | 2.1 g |
| Trans | 0 g | 0 g |
| Total fat | 13.6 g | 11.3 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store grapeseed oil and sesame oil
The best way to store grapeseed oil to maintain its quality and freshness is in a cool, dark place, away from direct sunlight and heat sources. If you’re living in a hot or humid climate, it’s best to keep grapeseed oil in the fridge. Unopened grapeseed oil can last up to 1 – 2 years, while an opened bottle should be used within 3 – 6 months of opening – or up to 12 months if stored in the fridge. Sesame oil has a much more modest shelf life, lasting up to six months in the pantry or a year in the fridge. When sealed, it’ll last one year in the pantry and two years in the fridge.
Grapeseed oil vs sesame oil: What’s the verdict?
The verdict of grapeseed oil vs sesame oil comes down to choosing the right oil for the job. Grapeseed oil is a reliable, neutral oil that meshes well with others in a variety of dishes, while sesame oil has a fragrant, nutty richness that can elevate select dishes to new heights.
I personally love how grapeseed oil is essentially flavorful and can handle high heat like no other. It’s certainly more of an “everything” oil that blends right in, while sesame oil is an oil used to add depth of flavor. Their quirks and distinct qualities make them both essential in my kitchen – so consider making them essential in yours!
FAQ
Grapeseed oil and sesame oil are quite distinct. Grapeseed oil is an all-purpose oil that’s great for frying and baking due to its high smoke point and neutral taste. On the other hand, sesame oil adds a unique nutty and toasted note, which is especially loved in Asian dishes. Essentially, grapeseed oil’s subtlety and sesame oil’s bold flavor will make them stand out in their own way.
If you’re looking for an alternative to grapeseed oil, avocado oil shares similarities like a high smoke point and neutral flavor but added benefits like a higher amount of heart-healthy monounsaturated fats. It’s also suitable for all sorts of uses, like roasting, drizzling, and sautéing.
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