Palm oil and olive oil are popular oils with distinct characteristics and purposes. While palm oil is known for its versatility and neutral taste, olive oil’s heart-healthy properties and unique flavor make it a strong contender.
Let’s delve deeper to see which oil ultimately claims the crown!
Comparing palm oil vs olive oil
| Palm oil/Red palm oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) | |
| Solid or Liquid? | Semi solid | Liquid | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 450 degrees | 350 degrees | 390-470 degrees | 350 degrees |
| Primary Fat | Saturated | Monounsaturated | Monounsaturated | Monounsaturated |
| Taste | Mild carrot | Grassy | Neutral | Mildly grassy |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat | Raw, low, moderate, and high heat | Raw, light heat, moderate heat |
| Allergens | Oil palm fruit | Olive, olive pollen | Olive, olive pollen | Olive, olive pollen |
| Gluten-free? | Yes | Yes | Yes | Yes |
| Keto? | Yes | Yes | Yes | Yes |
| Paleo? | Yes | Yes | If it is not refined | Yes |
| Vegan? | Yes | Yes | Yes | Yes |
Differences between palm oil and olive oil
Palm oil (red palm oil) is derived from the fruit of the oil palm tree, primarily grown in tropical regions. It is extracted from the fleshy mesocarp, which contains both oil and moisture.
On the other hand, olive oil is obtained from the fruit of the olive tree, mainly cultivated in Mediterranean countries. It is extracted by pressing whole olives, resulting in a rich, golden liquid.
In terms of processing, palm oil undergoes a refining process to remove impurities, while olive oil can be either refined or unrefined, depending on the desired grade. This brings us to the next point of comparison…
Extra virgin vs regular vs virgin olive oil
Olive oil comes in different grades, with extra virgin olive oil being the highest quality. It is made from the first pressing of olives and contains no additives or chemical treatments.
Regular olive oil, also known as pure olive oil, undergoes further refining and blending with a small percentage of virgin olive oil.
Virgin olive oil, positioned between extra virgin and regular olive oil, has slightly higher acidity but is still of good quality.
Baking and cooking with palm oil vs olive oil
When it comes to cooking, both palm oil and olive oil have their strengths. Palm oil has a higher smoke point, making it suitable for high-heat cooking methods like frying and sautéing. Its mild flavor allows it to be versatile in a wide range of recipes.
Olive oil, especially extra virgin olive oil, shines in low to medium-heat cooking, as well as in salad dressings and drizzling over finished dishes. Its a staple in Mediterranean cooking and pairs excellently with salads, pasta, grilled vegetables, and seafood.
One of my favorite ways to use extra virgin olive oil is in dips. Try blending roasted red peppers, garlic, lemon, walnuts, lemon juice, honey, S&P, and olive oil for a delicious, easy dairy-free dip!
Can palm oil and olive oil be substituted for each other?
While palm oil and olive oil have different flavors and characteristics, they can be substituted for each other in certain recipes.
For example, if a recipe calls for palm oil in baking, you can usually substitute it with an equal amount of olive oil (or coconut oil). However, keep in mind that the flavor profile may change slightly.
Conversely, in savory dishes that call for olive oil, you can replace it with palm oil, especially in recipes that require high-temperature cooking.
Nutrition: Palm oil vs olive oil
In terms of nutrition, olive oil often takes the spotlight. It is rich in monounsaturated fats, which are considered heart-healthy fats that can help reduce bad cholesterol levels. Olive oil also contains antioxidants and anti-inflammatory properties.
On the other hand, palm oil contains more saturated fats, which, when consumed in excess, can be detrimental to heart health. However, it is worth noting that palm oil is a significant source of vitamin E and is free of trans fats.
| Per tablespoon (15mL) | Palm oil/Red palm oil | Olive Oil (Extra Virgin) | Olive Oil (Light/Pure/Regular) | Olive Oil (Virgin oil) |
| Calories | 126 | 120 | 120 | 120 |
| Polyunsaturated | 1.2 g | 1.5 g | 1.5 g | 1.5 g |
| Monounsaturated | 5.0 g | 10 g | 10 g | 10 g |
| Saturated | 6.7 g | 2 g | 2 g | 2 g |
| Trans | 0 g | 0 g | 0 g | 0 g |
| Total Fat | 13.6 g | 14 g | 14 g | 14 g |
| Cholesterol | 0 | 0 | 0 | 0 |
The primary fat source is bolded.
How to store palm oil and olive oil
To preserve the quality of both oils, it is essential to store them properly. Palm oil won’t last forever, especially under less-than-ideal storage conditions. It should be kept in a cool, dry place away from direct sunlight.
Olive oil, particularly extra virgin olive oil, is highly sensitive to heat, light, and air. It is best stored in a dark, airtight container, away from heat sources. Both oils have a shelf life of approximately one to two years when stored correctly.
Palm oil vs olive oil: The ultimate verdict
The final verdict? Deciding between palm oil and olive oil ultimately depends on your personal preferences and dietary needs. If you’re looking for an oil with a higher smoke point and a neutral flavor, palm oil is a reliable choice. However, if you prioritize heart-healthy fats and a distinctive taste (I sure do!), extra virgin olive oil should be your go-to option.
FAQs
When it comes to nutrition, olive oil takes the spotlight over palm oil. Olive oil has more of those good-for-you monounsaturated fats, while palm oil tends to have higher levels of saturated fats, so olive oil is generally the healthier pick.
Olive oil is considered healthier than palm oil because it is rich in monounsaturated fats and antioxidants, which have been linked to various health benefits, while palm oil is high in saturated fats, which may increase the risk of cardiovascular diseases when consumed in excess.
Palm oil is often avoided due to its negative environmental impact, including deforestation, habitat destruction, and biodiversity loss, as well as concerns about its high saturated fat content and potential health risks.
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