Pumpkin seed oil is a type of cooking oil that has gained attention as a potentially healthy option. But when it comes to comparing it with the widely used canola oil, the question arises: Which one is truly better?
In this article, I’ll delve into the benefits and drawbacks of both oils to determine if pumpkin seed oil lives up to its reputation or if canola oil still prevails.
Comparing pumpkin seed oil vs canola oil
Pumpkin seed oil | Canola oil | |
Solid or Liquid? | Liquid | Liquid |
Smoke Point (Fahrenheit) | 320 degrees | 225-445 degrees |
Primary Fat | Polyunsaturated | Monounsaturated |
Taste | Intense, nutty | Neutral |
Good for Cooking… | Raw, low heat | Raw, low, moderate, and high heat |
Allergens | Pumpkin seed | Rapeseed, canola |
Gluten-free? | Yes | Yes |
Keto? | Yes | Yes |
Paleo? | Yes | No |
Vegan? | Yes | Yes |
Differences between pumpkin seed oil and canola oil
Pumpkin seed oil is derived from roasted pumpkin seeds and canola oil is made from crushed canola seeds.
Pumpkin seed oil is typically produced through a cold-pressing method, where the seeds are mechanically pressed to extract the oil without the use of excessive heat. This helps retain the natural flavors and nutrients of the seeds.
Canola oil, on the other hand, involves a multi-step process that includes seed cleaning, crushing, heating, and extraction using solvents. It then goes through refining, filtering, and sometimes deodorizing to produce a neutral-tasting and versatile cooking oil.
Pumpkin seed oil has a rich, nutty flavor and boasts a deep green color. It’s most often used as a finishing oil to add a robust taste to salads, dips, and roasted vegetables.
On the other hand, canola oil has a mild, neutral flavor that can be used for sautéing, frying, baking, and even salad dressings.
Baking and cooking with pumpkin seed oil vs canola oil
Pumpkin seed oil adds a distinct nutty flavor to dishes, which works well in certain baked goods like pumpkin bread or muffins. However, its strong taste might not complement every recipe, so use it selectively.
On the other hand, canola oil is more versatile and has a milder flavor, making it suitable for a wide range of recipes, from stir-fries to cakes. Canola oil’s higher smoke point also makes it a reliable choice for high-heat cooking methods like frying.
Can pumpkin seed oil and canola oil be substituted for each other?
Yes, but not always…
Pumpkin seed oil has a distinct nutty taste, so it may not be the best choice as a direct replacement for canola oil in recipes where you want a neutral flavor.
However, if you’re looking to add a nutty and earthy flavor to a dish, pumpkin seed oil can be used as a substitute for canola oil in smaller quantities or as a finishing oil.
Canola oil, on the other hand, is more versatile and has a milder flavor, making it a suitable substitute for pumpkin seed oil in recipes where you don’t want the pronounced nutty taste.
Nutrition: Pumpkin seed oil vs canola oil
Both oils offer nutritional value, but the specific benefits vary.
Pumpkin seed oil is known for its rich content of antioxidants, essential fatty acids, and vitamins E and K. It also contains phytosterols, which have been associated with heart health benefits.
On the other hand, canola oil is low in saturated fat and is a good source of omega-3 fatty acids. It is also rich in vitamin E.
You’ll notice in the table below that pumpkin seed oil is mostly composed of polyunsaturated fats, whereas canola oil is mostly monounsaturated fats. This makes canola oil a much better oil to cook with, as pumpkin seed oil will break down when heated and lose its nutrients.
Per tablespoon (15mL) | Pumpkin seed oil | Canola oil |
Calories | 130 | 124 |
Polyunsaturated | 7.5 g | 3.9 g |
Monounsaturated | 6 g | 8.9 g |
Saturated | 1.5 g | 1.0 g |
Trans | 0 g | 0.1 g |
Total Fat | 14 g | 14 g |
Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store pumpkin seed oil and canola oil
Pumpkin seed oil is a bit finicky and prone to oxidation, so I handle it with care. I keep it in a cool, dark spot – ideally in the refrigerator.
Canola oil is not as sensitive to oxidation, so I store it in my pantry without worrying too much. Just make sure it’s in a cool spot, away from direct sunlight and heat.
In addition, sealing your oil bottles tight after each use is a good habit for keeping them fresh!
Remember, each oil is unique, so it’s always a good idea to check the label or manufacturer’s instructions for the best storage practices.
Pumpkin seed oil vs canola oil: Which is better
So, which oil comes out on top?
While both pumpkin seed oil and canola oil have their benfits, in terms of versatility and stability at high heat, canola oil takes the crown. Its neutral flavor, high smoke point, and heart-healthy properties make it a good all-purpose oil for various cooking techniques. However, if you’re looking to add a distinct nutty flavor to your dishes, pumpkin seed oil can be a fantastic choice.
FAQs
Canola oil is a type of seed oil derived from the canola plant, and it is generally considered a healthier option compared to other seed oils due to its lower saturated fat content and higher levels of beneficial monounsaturated fats.
Yes, it is okay to cook with pumpkin seed oil, but it is best suited for low-heat cooking or as a finishing oil due to its lower smoke point.
Sesame oil can be a good alternative to pumpkin seed oil due to its nutty flavor and rich aroma.
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