When it comes to cooking oils, the myriad of choices can be overwhelming. Should you choose natural (unrefined or refined) coconut oil or processed olive pomace oil (not quite olive oil)?
Below, I’ll cover their unique characteristics, cooking applications, nutritional profiles, and more, to find out which is better. Let’s go!
Comparing olive pomace oil vs coconut oil
|Olive pomace oil||Coconut oil, Virgin/Unrefined||Coconut oil, Refined|
|Solid or Liquid?||Liquid||Semi solid||Semi solid|
|Smoke Point (Fahrenheit)||460 degrees||350 degrees||400 degrees|
|Good for Cooking…||Raw, low, moderate, and high heat||Raw, low heat, moderate heat||Raw, low heat, moderate heat|
|Allergens||Olive, olive pollen||Coconut, tree nut||Coconut, tree nut|
Differences between olive pomace oil and coconut oil
Olive pomace oil is derived from the remnants of olives after the first press (called pomace), using a process that involves solvents and heat. As a result, olive pomace oil doesn’t pass the International Olive Council requirements for it to be considered ‘olive oil.’
Olive pomace oil has faced bans and warnings in some countries due to concerns over the use of chemical solvents in its production, as well as the potential presence of contaminants and lower quality compared to other olive oils.
On the other hand, coconut oil is extracted from the flesh of mature coconuts, usually through a cold-pressing method, which retains all of its nutrients.
One thing to note is that olive pomace oil is a liquid, whereas coconut oil solidifies at cooler temperatures and turns into a creamy texture. This solidification is due to the high concentration of saturated fats found in coconut oil.
Virgin/unrefined vs refined coconut oil
When it comes to coconut oil, it’s important to understand the distinction between virgin/unrefined and refined coconut oil.
Virgin coconut oil is extracted using minimal processing, allowing it to retain its natural coconut flavor and aroma.
Refined coconut oil, on the other hand, undergoes further processing, including bleaching and deodorizing, which results in a neutral taste and higher smoke point.
Baking and cooking with olive pomace oil vs coconut oil
You can use olive pomace oil as you would regular olive oil – in salad dressings, sautéing vegetables, etc., but it has a more bland flavor and a higher smoke point than extra virgin olive oil, making it more suitable for high-temperature cooking. So, olive pomace oil can be used for grilling meats or stir-frying.
Coconut oil, with its distinctive tropical flavor, is a wonderful choice for baking, especially when making desserts like coconut macaroons or banana bread. It lends a delightful aroma and moist texture to your baked goods. Additionally, coconut oil can be used for pan-frying and as a replacement for butter or oil in various recipes.
Can olive pomace oil and coconut oil be substituted for each other?
Olive pomace oil and coconut oil can be substituted for each other in some recipes, but with certain considerations. Olive pomace oil has a neutral flavor and a higher smoke point, making it suitable for high-heat cooking like sautéing and frying. Coconut oil, on the other hand, has a distinct flavor and a lower smoke point, so it works well in recipes that benefit from its tropical taste and lower cooking temperatures. To substitute, use olive pomace oil when a neutral oil and higher heat are required, while coconut oil can be used when its flavor and lower heat are desired. Adjustments may be needed to achieve the desired taste and texture.
Nutrition: Olive pomace oil vs coconut oil
Olive pomace oil is predominantly monounsaturated fat, which is considered heart-healthy. It also contains antioxidants and vitamin E.
Coconut oil, on the other hand, is rich in saturated fat, which should be consumed in moderation.
On the surface, unrefined and refined coconut oil may look the same, but unrefined coconut oil actually retains more nutrients due to less processing. Unrefined coconut oil contains nutrients like lauric acid, medium-chain triglycerides (MCTs), and antioxidants, which may provide potential health benefits. So, if you’re seeking the maximum nutritional value, unrefined coconut oil is the best option.
|Per tablespoon (15mL)||Olive pomace oil||Coconut oil, Virgin/Unrefined||Coconut oil, Refined|
|Polyunsaturated||2 g||0 g||1 g|
|Monounsaturated||10 g||1 g||1 g|
|Saturated||2 g||13 g||12 g|
|Trans||0 g||0 g||0 g|
|Total Fat||14 g||14 g||14 g|
The primary fat source is bolded.
How to store olive pomace oil and coconut oil
It’s best to use olive pomace oil within a year. It usually doesn’t last as long as high-quality olive oil. It’s important to keep it in a cool, dark place, away from direct sunlight and heat sources to prevent it from going rancid.
Coconut oil can be stored at room temperature, but if you live in a warm climate, you can keep it in the refrigerator to prevent melting. When stored properly, coconut oil can last up to two years.
Olive pomace oil vs coconut oil: Which is better
Olive pomace oil can be used for high-heat cooking, but it’s not as healthy as extra-virgin olive oil or coconut oil because it goes through extensive processing. Ultimately, that’s why I prefer coconut oil. It’s a natural, healthier alternative that can be used as a liquid or solid and for cooking or baking, so it’s a highly versatile option, not to mention delicious! Here’s our top 5 favorite coconut oils!
While both olive oil and coconut oil have their nutritional benefits, olive oil is generally considered healthier due to its higher content of heart-healthy monounsaturated fats and lower levels of saturated fats compared to coconut oil.
Olive pomace oil is commonly used for high-temperature cooking methods such as sautéing, stir-frying, grilling, and as a versatile ingredient in salad dressings and marinades.
While olive pomace oil is a byproduct of the olive oil production process and contains some beneficial components, it is generally considered less healthy than other types of olive oil due to its higher processing and lower nutrient content.