Soybean Oil vs Palm Oil: The Ultimate Verdict

Palm oil and soybean oil are incredibly versatile, thanks to their high smoke points. But when it comes to their other qualities, they boast differences that make them ideal for varying uses. Made from soybeans, soybean oil is actually America’s number one oil, known for its mild flavor and versatility. Palm oil is extracted from the fruit or seed of oil palm trees – a semi-solid oil that is popular for its creamy texture and for frying. If you’re unsure about which to use for your upcoming recipe, read on!

Comparing soybean oil vs palm oil

	Soybean oil	Palm oil
Solid or Liquid?	Liquid	Semi-solid
Smoke Point (Fahrenheit)	450 – 475 degrees	450 degrees
Primary Fat	Polyunsaturated	Saturated
Taste	Neutral	Mild carrot
Good for Cooking…	Raw, low heat, medium heat, high heat	Raw, low heat, medium heat, high heat
Common allergens	Soy	Oil palm fruit
Gluten-free?	Yes	Yes
Keto?	Yes	Yes
Paleo?	No	Yes
Vegan?	Yes	Yes

Differences between soybean oil and palm oil

While soybean oil acts as a chameleon in the kitchen with its neutral flavor, palm oil has a creamy texture that adds a rich quality to cooking and baking. However, both palm oil and soybean oil align with vegan, keto, and gluten-free diets.

Thanks to their high smoke points, both oils are suitable for anything from raw cooking to high-heat cooking methods like deep frying. So, whether you’re whipping up a quick stir-fry or making some crispy fried dishes, you can confidently make perfect cooked meals without any burnt flavors. 

Always make sure you choose a naked and sustainable palm oil to stay environmentally and ethically conscious.

Baking and cooking with soybean oil vs palm oil

In general, soybean oil has a mild, natural taste that mixes well with other fats and oils. This makes it suitable for baked goods like breakfast bars, cookies, pastries, and more for bringing out other flavors. It does a good job of keeping your bake moist while not altering any flavors. Soybean oil can also be seamlessly used as a primary oil in all cooking operations – whether you want to add it to a salad dressing or deep fry some chicken nuggets.

Palm oil is a semi-solid oil that offers a creamy consistency that easily melts once it touches heat. Although palm oil doesn’t have a strong flavor and can let the vibrant flavors of other ingredients shine through, it does have a mild savory flavor that resembles carrots. Like soybean oil, it can be virtually used for any cooking application. It’s especially great for slow cooking or simmering, as it helps flavors blend together.

For baking, it has an interesting ability to stabilize and cream ingredients together. But because red palm oil has a reddish-orange color that can affect the color of your baked goods, you’ll want to go for white palm oil if this is an issue.

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

You can easily swap soybean oil and palm oil for each other in certain cooking and baking scenarios, That includes recipes that call for a neutral-flavored oil or an oil with a high smoke point. But, of course, you’ll want to keep their unique qualities in mind – including palm oil’s creamy texture and soybean oil’s mild taste – and use them accordingly.

Since soybean oil is a type of vegetable oil, the best substitute for it would be regular vegetable oil. Its flavor profile is very similar and it is additionally budget-friendly. For palm oil, ghee is the best all-around substitute as it is closest in flavor.

Nutrition: Soybean oil vs palm oil

Soybean oil is certainly nutritious in many ways. While it is still calorie-dense like many other cooking oils and fats, it is high in heart-healthy polyunsaturated fats (7.9g per tablespoon) and rich in omega-3 fatty acids and vitamin K and E.

Although palm oil has the same amount of total fat as soybean oil, it’s highest in saturated fats (6.7g) which is linked to raised levels of bad cholesterol in high amounts. It does contain a good amount of monounsaturated fats (5.0g), which is a healthy fat just like polyunsaturated fats.

Regardless of the kind, remember to always use oils and fats sparingly.

Per tablespoon (15mL)	Soybean oil	Palm oil
Calories	120	126
Polyunsaturated	7.9g	1.2 g
Monounsaturated	3.1g	5.0 g
Saturated	2.1g	6.7 g
Trans	0.1g	0 g
Total Fat	13.6g	13.6 g
Cholesterol	0	0

The primary fat source is bolded.

How to store soybean oil and palm oil

Soybean oil should be kept in a tightly sealed container in a cool, dark space away from heat and light sources. Unopened bottles can typically stay fresh for up to 2 years, while opened bottles should be used within a year.

Palm oil should be stored in exactly the same way as soybean oil. However, there are differences between how long unrefined and refined palm oil lasts. Unrefined palm oil lasts around a year, while refined palm oil lasts about two. Any type of palm oil that has been opened can last up to 6 months. In the fridge, palm oil will likely last longer, unopened and opened.

Soybean oil vs palm oil: What’s the verdict?

If you’re looking for an “everything oil,” opt for soybean oil. There’s clearly a reason why America loves soybean oil, whether it’s for its flavor profile or lack thereof or the results that it provides in cooking and baking. But it’s important not to discount palm oil either! It’s an oil that’s used in many packaged products as well as West African cooking. In fact, it’s considered an “everything” oil in that specific cuisine! I tend to enjoy using it for curries, stews, and thick soups.

With either oil, it’s clear you can enjoy many flavorful possibilities in the kitchen!

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