Vegetable Oil vs Coconut Oil: Which is Better?

Vegetable oil and coconut oil are two of the most widely used cooking oils around the world.

Vegetable oil is a mild cooking oil that’s often used for frying or making salad dressings. Coconut oil, on the other hand, is especially good for baking. 

There are more notable differences in terms of ingredients, extraction methods, physical properties, nutrition, and more. Let’s dive into them!

Comparing vegetable oil vs coconut oil 

	Vegetable oil	Coconut oil, Virgin/Unrefined	Coconut oil, Refined
Solid or Liquid?	Liquid	Semi solid	Semi solid
Smoke Point (Fahrenheit)	400 degrees	350 degrees	400 degrees
Primary Fat	Polyunsaturated	Saturated	Saturated
Taste	Neutral	Coconutty	Neutral
Good for Cooking…	Raw, low heat, moderate heat	Raw, low heat, moderate heat	Raw, low heat, moderate heat
Allergens	Depends on ingredients	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 vegetable oil and coconut oil 

Vegetable oil is typically derived from a variety of plant sources, such as soybeans, canola, sunflowers, or corn. On the other hand, coconut oil is extracted from just one source – coconuts.

Vegetable oil is commonly extracted through processes like pressing, solvent extraction, or a combination of both. Coconut oil, specifically virgin or unrefined coconut oil, is often obtained by pressing the coconut flesh or through a wet extraction process.

At room temperature, vegetable oil remains in a liquid state due to its composition. Coconut oil can be either solid or liquid, depending on the ambient temperature. It solidifies below 76°F (24°C) and becomes liquid when warmer.

Coconut oil is known for its distinct flavor and aroma, imparting a mild coconut essence to dishes. It also contains a high proportion of saturated fats. Vegetable oil, on the other hand, has a neutral taste and a lighter consistency. It typically contains a combination of saturated, monounsaturated, and polyunsaturated fats.

Virgin/unrefined vs refined coconut oil

Virgin or unrefined coconut oil is extracted from fresh coconut flesh without undergoing extensive processing. It retains its natural flavor and aroma, as well as a higher nutrient content.

Refined coconut oil, however, goes through processes like bleaching and deodorizing, resulting in a more neutral taste and a higher smoke point.

Baking and cooking with vegetable oil vs coconut oil 

Vegetable oil has a neutral flavor, making it easy to use in various recipes. It’s great for baking cakes, muffins, and cookies to provide moisture and tenderness. 

On the other hand, coconut oil, particularly in its solid form, is great for making pie crusts or adding richness to certain baked goods like banana bread or granola bars.

In cooking, vegetable oil is commonly used for sautéing, frying, and stir-frying due to its high smoke point. It works well in savory dishes like stir-fried vegetables, fried chicken, or crispy tofu. 

Coconut oil, with its unique flavor, is excellent for adding a tropical twist to dishes. It pairs well with seafood, curries, and coconut dishes like coconut shrimp or coconut curry chicken.

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

While vegetable oil and coconut oil can usually be substituted for each other pretty easily. So, go ahead and use vegetable oil instead of coconut oil in sauces, salad dressings, or baking (as long as the recipe calls for melted coconut oil). Alternatively, if you want to infuse a coconutty flavor, use coconut oil in place of vegetable oil in dishes like stir-fries or baked goods that complement its taste.

Nutrition: Vegetable oil vs coconut oil 

Nutritionally speaking, vegetable oil is generally considered healthier due to its lower proportion of saturated fats. It contains higher levels of unsaturated fats, including beneficial monounsaturated and polyunsaturated fats.

Coconut oil, on the other hand, has a higher concentration of saturated fats, which may have potential health implications when consumed in large amounts. However, it’s worth noting that opinions on saturated fats have evolved, and moderation is key when incorporating them into a balanced diet.

Per tablespoon (15mL)	Vegetable oil	Coconut oil, Virgin/Unrefined	Coconut oil, Refined
Calories	120	120	120
Polyunsaturated	7.8 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 vegetable oil and coconut oil 

Vegetable oil (typically containing soybean or canola oil) has a longer shelf life of up to one year if stored properly. It should be kept in a cool, dark place away from heat and sunlight to prevent oxidation. Since vegetable oils contain higher levels of polyunsaturated fats that are more susceptible to oxidation, you’ll want to keep vegetable oil in the fridge when possible.

Coconut oil, on the other hand, has a longer shelf life of about two years due to its high saturated fat content. Coconut oil is shelf stable and doesn’t require refrigeration to maintain its freshness.

Vegetable oil vs coconut oil: Which is better

While both have their benefits, my heart leans towards vegetable oil as the better option. Its versatility, neutral flavor, higher smoke point, and lower saturated fat content make it a reliable choice for everything and anything. Whether I’m sautéing veggies, baking a moist cake, or whipping up a quick dressing, vegetable oil has never let me down. That being said, I still keep a jar of coconut oil in my pantry for those special occasions when I crave a hint of tropical goodness. Ultimately, it’s about finding the right balance and using each oil where it shines brightest!

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