Pumpkin Seed Oil vs Olive Oil: Which is Better?

Olive oil, with its Mediterranean roots, brings a bold and versatile taste to the table. On the other hand, pumpkin seed oil, derived from those mighty little seeds, adds a nutty and earthy twist to dishes.

So, which is better? Let’s find out!

Comparing pumpkin seed oil vs olive oil

	Pumpkin seed oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Solid or Liquid?	Liquid	Liquid	Liquid	Liquid
Smoke Point (Fahrenheit)	320 degrees	350 degrees	390-470 degrees	350 degrees
Primary Fat	Polyunsaturated	Monounsaturated	Monounsaturated	Monounsaturated
Taste	Intense, nutty	Grassy	Neutral	Mildly grassy
Good for Cooking…	Raw, low heat	Raw, low heat	Raw, low, moderate, and high heat	Raw, light heat, moderate heat
Allergens	Pumpkin seed	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 pumpkin seed oil and olive oil

Pumpkin seed oil and olive oil are both plant-based oils, but pumpkin seed oil is a type of seed oil derived from roasted pumpkin seeds, whereas olive oil is extracted from olives.

Pumpkin seed oil has a rich, nutty flavor with earthy undertones, which is often described as intense and robust. It adds a distinctive taste to dishes and is commonly used as a finishing oil.

Olive oil, depending on the variety and production process, can have a range of flavors including fruity, grassy, buttery, or peppery notes. Its taste varies from mild to strong, making it suitable for various cooking applications.

Extra virgin vs regular vs virgin olive oil

Now, let’s talk about the different types of olive oil…

Extra virgin olive oil is extracted without the use of heat or chemicals, making it the purest and highest quality olive oil. It retains the natural antioxidants and flavors of the olives, making it ideal for salad dressings and drizzling over dishes.

Regular olive oil, also known as pure olive oil, is a blend of refined and virgin olive oils. It has a milder flavor and is better suited for cooking and baking.

Virgin olive oil falls between extra virgin and regular olive oil in terms of quality and flavor.

Baking and cooking with pumpkin seed oil vs olive oil

In my experience, pumpkin seed oil is best when used in salad dressings, dips, marinades, and as a finish oil. Drizzle it over soups, roasted squash, or grilled meats to bring out that distinct nutty taste. Just keep in mind that pumpkin seed oil has a low smoke point, so it’s not suitable for high-temperature cooking or frying. You don’t want it to burn and ruin the flavor!

Olive oil is a bit more versatile. It’s great for sautéing, roasting, and baking. When it comes to lightly cooking ingredients like onions or garlic, olive oil is my go-to choice. It helps build flavor in dishes like pasta sauces or stir-fries.

For baking purposes (muffins, cakes, etc.), I recommend using a mild or light olive oil, as extra virgin olive oil can sometimes have a stronger flavor that may not complement all types of baked goods.

Remember, extra virgin olive oil has a lower smoke point compared to regular or light olive oil. So, while it’s perfect for most sautéing and light frying, if you’re planning to cook at higher temperatures, opt for regular olive oil.

Can pumpkin seed oil and olive oil be substituted for each other?

Well, it depends on the recipe. While olive oil can often be used as a substitute for pumpkin seed oil, the nutty flavor of pumpkin seed oil is harder to replicate.

So, if you’re looking to achieve that distinct taste, it’s best to stick with pumpkin seed oil. On the other hand, if the recipe calls for a neutral oil, olive oil can be a suitable replacement.

Nutrition: Pumpkin seed oil vs olive oil

Nutrition-wise, both have their perks. Pumpkin seed oil packs a punch with its rich source of vitamins, minerals, and healthy polyunsaturated fats. It’s loaded with zinc, magnesium, and omega-3s, making it a boost for your immune system and heart health.

On the flip side, olive oil is packed with monounsaturated fats that promote good cholesterol and lower the risk of heart disease.

Per tablespoon (15mL)	Pumpkin seed oil	Olive Oil (Extra Virgin)	Olive Oil (Light/Pure/Regular)	Olive Oil (Virgin oil)
Calories	130	120	120	120
Polyunsaturated	7.5 g	1.5 g	1.5 g	1.5 g
Monounsaturated	6 g	10 g	10 g	10 g
Saturated	1.5 g	2 g	2 g	2 g
Trans	0 g	0 g	0 g	0 g
Total Fat	14 g	14 g	14 g	14 g
Cholesterol	0	0	0	0

The primary fat source is bolded.

How to store pumpkin seed oil and olive oil

To keep your oils fresh and flavorful, it’s important to store them properly.

Both pumpkin seed oil and olive oil should be kept in cool, dark places away from direct sunlight and heat sources. It’s best to seal the containers tightly to prevent oxidation and spoilage.

Refrigeration is not necessary but can be done for longer shelf life.

Pumpkin seed oil vs olive oil: Which is better

In conclusion, both pumpkin seed oil and olive oil have their unique qualities, making them valuable assets in any kitchen. While pumpkin seed oil brings a distinctive nutty flavor to the table, olive oil’s versatility, higher smoke point, and nutritional benefits make it the overall winner. But hey, don’t limit yourself! Experimenting with different oils can be a delightful adventure, so don’t hesitate to explore and enjoy the diverse flavors they offer!

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