With so many different oils on the shelves, it can be tough to figure out which one to use for cooking, baking, or salads, and which ones to avoid. So, let’s start with the basics and compare soybean oil vs canola oil.
Comparing soybean oil vs canola oil
| Soybean oil | Canola oil | |
| Solid or Liquid? | Liquid | Liquid |
| Smoke Point (Fahrenheit) | 450-475 degrees | 225-445 degrees |
| Primary Fat | Polyunsaturated | Monounsaturated |
| Taste | Neutral | Neutral |
| Good for Cooking… | Raw, low, moderate, and high heat | Raw, low, moderate, and high heat |
| Allergens | Soy | Rapeseed, canola |
| Gluten-free? | Yes | Yes |
| Keto? | Yes | Yes |
| Paleo? | No | No |
| Vegan? | Yes | Yes |
Differences between soybean oil and canola oil
Soybean oil and canola oil are two different types of vegetable oil.
Soybean oil is derived from soybeans, which are a legume native to East Asia. Canola oil, on the other hand, is derived from the seeds of the canola plant, a type of rapeseed developed through breeding programs to have lower levels of erucic acid and glucosinolates.
In terms of composition, soybean oil is higher in polyunsaturated fats, particularly omega-6 fatty acids, whereas canola oil has a favorable balance of monounsaturated and polyunsaturated fats, including omega-6 and omega-3 fatty acids.
Baking and cooking with soybean oil vs canola oil
Soybean oil’s high smoke point of up to 475°F makes it suitable for various cooking methods. It can be used for frying, sautéing, grilling, and even deep frying. Due to its mild flavor, it’s an excellent choice for preparing Asian-inspired dishes, such as stir-fries or fried rice.
Canola oil has a lower smoke point, which ranges from 225°F to 445°, depending on the type. In general, the more refined the oil, the higher its smoke point.
Canola oil perfect for baking, roasting, and sautéing at medium temperatures without burning. So, if you’re whipping up some tasty cakes, muffins, or other baked goodies and want their flavors to shine, canola oil is your go-to. Plus, canola oil has a neutral taste and a light texture, making it a fantastic choice for salad dressings and marinades.
Can soybean oil and canola oil be substituted for each other?
Absolutely! When it comes to swapping out soybean oil with canola oil (or vice versa) in your recipes, you’re in luck. These oils are pretty versatile and can be substituted for each other in most cooking endeavors. The best part? They both have a neutral flavor profile, so you won’t be introducing any unexpected tastes to your dishes.
Whether you’re stir-frying some veggies or sautéing your favorite proteins, both canola oil and soybean oil can handle the heat. They have similar smoke points, which means you can confidently use them for high-temperature cooking methods without worrying about that unpleasant burnt smell.
So, feel free to substitute away!
Nutrition: Soybean oil vs canola oil
Although soybean oil contains vitamins E and K and some omega-3 fatty acids, soybean oil is also high in omega-6 fatty acids, which can promote inflammation when consumed in excess. It’s also highly refined, similar to canola oil.
Canola oil has a better omega-6 to omega-3 ratio and a lower saturated fat content compared to soybean oil. However, moderation is still key, as all oils should be used in moderation as part of a balanced diet.
| Per tablespoon (15mL) | Soybean oil | Canola oil |
| Calories | 120 | 124 |
| Polyunsaturated | 7.9 g | 3.9 g |
| Monounsaturated | 3.1 g | 8.9 g |
| Saturated | 2.1 g | 1.0 g |
| Trans | 0.1 g | 0.1 g |
| Total Fat | 13.6 g | 14 g |
| Cholesterol | 0 | 0 |
The primary fat source is bolded.
How to store soybean oil and canola oil
Soybean oil is highly susceptible to oxidation, so you’ll want to keep it in a cool, dark place – either your pantry or fridge for long-term storage.
The same goes for canola oil, but it’s typically more stable at room temperature and won’t break down as easily. It’s important to use both oils within their respective expiration dates to ensure optimal flavor and quality.
Soybean oil vs canola oil: The ultimate verdict
My personal verdict is that canola oil is the winner. First off, it’s more stable than soybean oil, which means it won’t break down as easily when you’re heating it up. Plus, canola oil has a better fatty acid profile with a healthier balance of omega-6 to omega-3 fats. And let’s not forget about its higher smoke point, making it super versatile for all sorts of cooking methods. So, if you ask me, when it comes to nutrition and versatility, canola oil is the better choice overall.
FAQs
Canola oil is generally considered a healthier option due to its lower saturated fat content, higher monounsaturated fat content, and omega-3 fatty acids, which contribute to heart health.
No, canola oil and soybean oil are derived from different sources. Canola oil is extracted from the seeds of the canola plant, while soybean oil is derived from soybeans.
Soybean oil is a good source of polyunsaturated fats and vitamin E. While it has its benefits, canola oil is often considered a healthier option due to its lower saturated fat content and higher monounsaturated fat content.
I think you may have contacted yourself regarding smoke points.