Canola oil vs. Soybean oil — Health Impact and Nutrition Comparison

by Victoria Mazmanyan | Last updated on January 26, 2023

Medically reviewed by Igor Bussel

Summary

Soybean oil has been around for millennia, whereas canola oil is extracted from genetically modified plants and was first produced in the 1970s.

Both oils provide 124 calories and 14g of fats per one tablespoon serving; however, canola oil contains 1.5 times more monounsaturated fats and 1.3 times less polyunsaturated fats than partially hydrogenated soybean oil.

Non-hydrogenated soybean oil is 3 times lower in monounsaturated fats and 2 times higher in polyunsaturated fats than canola oil.

Canola oil is 2 times lower in saturated fats.

Non-hydrogenated soybean oil may be more beneficial to cardiovascular health compared to canola and partially hydrogenated soybean oils.

Table of contents

Introduction

Classification

Smoke Point, Taste, and Use

Nutrition

Macronutrients and Calories

Fats and Calories
Carbohydrates and Protein

Vitamins

Minerals

Glycemic Index

Health Impact

Sources.

Introduction

People often use cooking oils interchangeably without paying much attention to their specific features. However, various vegetable oils differ in their physical characteristics, nutritional properties, and health impact.

In this article, we will be comparing soybean oil with canola oil.

Classification

Soybean oil and canola oil are both classified as vegetable oils. They are derived from plant-based sources and are commonly used in cooking and food production. Soybean oil is obtained from the seeds of the soybean plant, while canola oil is obtained from crushing the seeds of the canola plant.

The canola plant is a genetically modified cultivar of the rapeseed plant. Canola oil is similar to rapeseed oil except for its erucic acid content. Erucic acid is the component of rapeseed oil that makes it hazardous for health when consumed in large quantities. Unlike rapeseed oil, canola oil has low amounts of this acid and is generally accepted as safe for consumption.

Smoke Point, Taste, and Use

The smoke point is an important characteristic of cooking oils, demonstrating at which temperature the oil starts to burn or smoke. Cooking oils with higher smoke points are better for frying or baking at high temperatures, while oils with low smoke points are preferably used as salad dressings.

Canola oil has a smoke point of around 428 to 446°F (220 to 230°C), while soybean oil has a smoke point falling in the range of 392 to 410°F (200 to 210°C) (1, 2). These values can be considered moderate, and while canola oil tends to have a higher smoke point, both of these oils can be used at high temperatures.

Soybean oil is much more commonly used in various cultures than canola oil. Canola oil is a relatively new oil, being first produced in the 1970s in Canada. The name “canola” comes from mixing the words Canada and oil, low acid (OLA). Soybean oil, however, has been known to humans for millennia.

Nutrition

The nutritional infographics below are presented for 100g servings of partially hydrogenated soybean oil, salad or cooking, and canola oil. We will also talk about non-hydrogenated soybean oil for comparison.

However, cooking oils are not usually used in such large amounts. One average serving size of cooking oils per person is considered to be one tablespoon, weighing around 14g, or one teaspoon, equal to 4.5g.

Macronutrients and Calories

Fats and Calories

Like most cooking oils, canola and soybean oil equally consist of 100% fats, providing 884 calories per 100g serving.

Thus, an average serving of canola or soybean oil per person (1 tbsp) contains 14g of fats and 124 calories. However, soybean oil is higher in saturated and polyunsaturated fats, while canola oil is richer in monounsaturated oils.

More precisely, soybean oil contains 2 times more saturated and 1.3 times more polyunsaturated fats, whereas canola oil has 1.5 times more monounsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Canola oil

Saturated Fat: Sat. Fat 7.365 g

Monounsaturated Fat: Mono. Fat 63.276 g

Polyunsaturated fat: Poly. Fat 28.142 g

Soybean oil

Saturated Fat: Sat. Fat 14.9 g

Monounsaturated Fat: Mono. Fat 43 g

Polyunsaturated fat: Poly. Fat 37.6 g

Contains less Sat. FatSaturated Fat	-50.6%
Contains more Mono. FatMonounsaturated Fat	+47.2%

Contains more Poly. FatPolyunsaturated fat

+33.6%

However, compared to non-hydrogenated soybean oil, canola oil is almost 3 times higher in monounsaturated fats and 2 times lower in polyunsaturated fats (3).

In other words, non-hydrogenated soybean oil is higher in polyunsaturated and lower in monounsaturated fats compared to partially hydrogenated soybean oil.

Canola oil is about 3 times richer in oleic acid (18:1), while soybean oil contains 2 times more linoleic acid (18:2) (1). Canola oil contains erucic acid, whereas soybean is absent in this.

Carbohydrates and Protein

Both canola and soybean oil lack carbohydrates and protein entirely.

Vitamins

Canola and soybean oil contain only 2 fat-soluble vitamins - vitamins E and K. Canola oil is 2 times higher in vitamin E and almost 3 times richer in vitamin K.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Canola oil

Soybean oil

Contains more Vitamin EVitamin E	+115.6%
Contains more Vitamin KVitamin K	+188.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

~equal in Choline ~0.2mg

Minerals

Soybean and canola oils do not contain notable amounts of any minerals.

Glycemic Index

The glycemic index of foods with no carbohydrates, including both soybean and canola oils, is considered to be 0, as the consumption of these foods does not raise blood glucose levels.

Health Impact

Cardiovascular Health

According to research, swapping saturated fats for unsaturated fats can lower the chance of developing cardiovascular disease (4). However, although canola oil is lower in saturated and higher in unsaturated fats, soybean oil has been studied to improve serum levels of fasting blood sugar, total cholesterol, and lipoproteins faster than canola oil (5).

Partially hydrogenated soybean oil adversely altered the fat profile of people with high cholesterol compared to non-hydrogenated soybean and canola oil (6).

In experimental animals, both these oils increased blood pressure after prolonged periods of high intake; however, soybean oil increased blood pressure less than canola oil (7).

Diabetes

As all vegetable oils, canola and soybean oil contain no carbohydrates and do not raise blood glucose levels after consumption.

In people with type 2 diabetes, soybean oil improved blood lipid and glucose markers more significantly than canola oil. Nevertheless, the intake of canola oil was found to decrease waist circumference and weight (5).

That being said, high soybean and canola oil consumption can lead to liver fatty acid accumulation and liver inflammation (8).

In short, canola and soybean oil can have beneficial impacts on health only when consumed in moderation.

Sources.

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: January 26, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Canola oil

Soybean oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Canola oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

Soybean oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

~equal in Protein ~0g

~equal in Fats ~100g

~equal in Carbs ~0g

~equal in Water ~0g

~equal in Other ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in Saturated Fat
Lower in Cholesterol	Equal
Lower in Sugar	Equal
Lower in Sodium	Equal
Lower in Glycemic Index	Equal
Lower in price	Equal
Rich in minerals	Equal
Rich in vitamins	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	884kcal	884kcal
Fats	100g	100g
Vitamin E	17.46mg	8.1mg
Vitamin K	71.3µg	24.7µg
Trans Fat	0.395g
Choline	0.2mg	0.2mg
Saturated Fat	7.365g	14.9g
Monounsaturated Fat	63.276g	43g
Polyunsaturated fat	28.142g	37.6g
Omega-3 - ALA	9.137g
Omega-6 - Linoleic acid	18.64g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet	Equal
Low Fats diet	Equal
Low Carbs diet	Equal
Low Glycemic Index diet	Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).

Vitamins Daily Need Coverage Score

41%

17%

Minerals Daily Need Coverage Score

Comparison summary

Which food is lower in Saturated Fat?

Canola oil is lower in Saturated Fat (difference - 7.535g)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

Which food contains less Sugar?

The foods are relatively equal in Sugar (0 g)

Which food contains less Sodium?

The foods are relatively equal in Sodium (0 mg)

Which food is lower in glycemic index?

The foods have equal glycemic indexes (0)

Which food is cheaper?

The foods are relatively equal in price ($)

Which food is richer in minerals?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Which food is richer in vitamins?

It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

Canola oil vs. Soybean oil — Health Impact and Nutrition Comparison

Summary

Introduction

Classification

Smoke Point, Taste, and Use

Nutrition

Macronutrients and Calories

Fats and Calories

Fat Type Comparison

Carbohydrates and Protein

Vitamins

Vitamin Comparison

Minerals

Glycemic Index

Health Impact

Cardiovascular Health

Diabetes

Sources.

Infographic

Mineral Comparison

Macronutrient Comparison

Comparison summary table

All nutrients comparison - raw data values

Which food is preferable for your diet?

People also compare

Vitamins & Minerals Daily Need Coverage Score

Comparison summary

References