Soybean Oil vs Coconut Oil: Which is Better?

Soybean oil and coconut oil are two of the most popular vegetable oils. They both have distinct benefits and uses for cooking, but the question remains: Which is better?

Let’s explore the characteristics, nutritional profiles, and potential uses of soybean oil vs coconut oil to determine the ultimate winner!

Comparing soybean oil vs coconut oil

	Soybean oil	Coconut oil, Virgin/Unrefined	Coconut oil, Refined
Solid or Liquid?	Liquid	Semi solid	Semi solid
Smoke Point (Fahrenheit)	450-475 degrees	350 degrees	400 degrees
Primary Fat	Polyunsaturated	Saturated	Saturated
Taste	Neutral	Coconutty	Neutral
Good for Cooking…	Raw, low, moderate, and high heat	Raw, low heat, moderate heat	Raw, low heat, moderate heat
Allergens	Soy	Coconut, tree nut	Coconut, tree nut
Gluten-free?	Yes	Yes	Yes
Keto?	Yes	Yes	Yes
Paleo?	No	Yes	No
Vegan?	Yes	Yes	Yes

Differences between soybean oil and coconut oil

Soybean oil is a type of vegetable oil extracted from—you guessed it—soybeans, while coconut oil is extracted from the meat of mature coconuts. Since most soy in the US is genetically modified, soybean oil is unsuitable for people avoiding genetically modified ingredients.

Soybean oil is typically obtained through a process of solvent extraction, while coconut oil can be obtained through both dry and wet extraction methods. 

Because soybean oil has a high smoke point and neutral flavor, it is often used commercially for frying and baking and in processed/packaged products. It is also used in livestock feed.

On the other hand, coconut oil has a moderate smoke point and carries a deliciously distinct tropical flavor that adds a touch of richness to your dishes. The solid state of coconut oil also lends itself well to applications such as baking and creating dairy-free spreads.

Virgin/unrefined vs refined coconut oil

When it comes to coconut oil, it’s important to understand the distinction between virgin/unrefined and refined variations.

Virgin coconut oil is derived from fresh coconut meat and is often considered the premium option. It undergoes minimal processing and retains the natural flavors and nutrients of the coconut.

Refined coconut oil, on the other hand, goes through additional processing, including bleaching and deodorizing, resulting in a more neutral flavor and higher smoke point.

Baking and cooking with soybean oil vs coconut oil

Soybean oil is a versatile option for baking and cooking. Its neutral taste makes it suitable for a wide range of recipes, including stir-fries, dressings, and marinades. It also works well for frying due to its high smoke point, which helps maintain the integrity of the oil at higher temperatures.

Coconut oil is a game-changer in the baking realm, especially for those seeking dairy-free alternatives. It can replace butter in many recipes, adding a delightful hint of coconut flavor. Coconut oil is also wonderful for sautéing vegetables for soups, curry, or noodle dishes.

Can soybean oil and coconut oil be substituted for each other?

Soybean oil and coconut oil can sometimes be substituted for one another depending on the recipe. For instance, if a recipe calls for soybean oil and you don’t have it on hand, you can use coconut oil instead, keeping in mind that it will impart a slight coconut taste. Similarly, when a recipe calls for coconut oil, soybean oil can step in as a neutral replacement.

Nutrition: Soybean oil vs coconut oil

Soybean oil is rich in polyunsaturated fats, particularly omega-6 fatty acids. These fats are essential for our bodies, as they contribute to brain function and promote healthy skin.

On the other hand, coconut oil primarily consists of saturated fats which are also called “unhealthy fats”. However, not all saturated fats are the same. The saturated fats in coconut oil are mostly medium-chain triglycerides (MCTs), which are easily metabolized and can provide a quick source of energy.

Since both types of oils are high in calories and fat, they should be consumed in moderation.

Per tablespoon (15mL)	Soybean oil	Coconut oil, Virgin/Unrefined	Coconut oil, Refined
Calories	120	120	120
Polyunsaturated	7.9 g	0 g	1 g
Monounsaturated	3.1 g	1 g	1 g
Saturated	2.1 g	13 g	12 g
Trans	0.1 g	0 g	0 g
Total Fat	13.6 g	14 g	14 g
Cholesterol	0	0	0

The primary fat source is bolded.

How to store soybean oil and coconut oil

Soybean oil should be stored in a cool, dark place, away from direct sunlight and heat sources. It’s prone to oxidation, so it’s best to keep soybean oil for just a few months at room temperature. You can also refrigerate it for longer storage, and it won’t solidify like coconut oil.

Coconut oil can also be stored at room temperature for up to 2 years. However, if you live in a warmer climate, you may want to store it in the refrigerator to ensure it stays solid and fresh.

Soybean oil vs coconut oil: Which is better

After carefully considering the differences between soybean oil and coconut oil, it ultimately comes down to personal preference and culinary requirements. If you’re looking for a versatile and neutral oil that can be used in everything from stir-frying to salad dressings, soybean oil is a great option. On the other hand, if you desire a tropical flavor and the added potential benefits of MCTs, coconut oil is a fantastic choice as well.

In my kitchen, I find myself reaching for coconut oil more often for adding a delightful, healthy twist to my baked goods and a range of recipes!

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