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

Article author photo Victoria Mazmanyan by Victoria Mazmanyan | Last updated on November 19, 2024
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Corn oil
vs
Canola oil

Summary

Corn oil has been used a lot longer than canola oil, which was first introduced in the 1970s as a refined version of rapeseed oil. Corn oil is more suitable in high-heat cooking as it has a higher smoke point.

Compared to canola oil, corn oil is almost 2 times higher in polyunsaturated fatty acids or PUFAs, such as omega-6 and omega-3 linoleic acids. However, corn oil has a less preferable omega-6/ omega-3 ratio of about 30:1, which may increase inflammatory responses in the body. Corn oil is also higher in saturated fats.

Canola oil, on the other hand, is richer in monounsaturated fatty acids or MUFAs, such as oleic acid. It is also 38 times richer in vitamin K and somewhat higher in vitamin E.

At the same time, corn oil contains a higher level of phytosterols, such as stigmasterol and beta-sitosterol, which have been researched to have blood cholesterol-lowering effects, potentially helping decrease coronary heart disease risk.

 

Introduction

Due to similar characteristics, people often overlook the differences between cooking oils. In this article, we point out these differences while also mentioning the similarities between corn oil and canola oil.

Classification

Corn or maize oil has been used in cooking much earlier than canola oil, which was first produced in the 1970s. However, canola oil is the refined version of rapeseed oil, one of the oldest vegetable oils in use. Canola oil is also known as low erucic acid rapeseed or LEAR oil, as it is limited to 2% erucic acid content by weight. Erucic acid is a monounsaturated omega-9 fatty acid.

Smoke Point, Taste, and Use

Corn oil generally has a higher smoke point of 450°F or 232°C, while the smoke point of canola oil is about 400°F or 204°C. Unrefined corn and canola oils both have lower smoke points and stronger flavors. A higher smoke point makes corn oil a better choice for high-heat cooking methods like frying, grilling, and sauteing, whereas canola oil is better suited for medium-to-high-heat cooking methods, such as roasting, baking, and light sauteing.

Corn oil has a neutral taste with a slightly nutty undertone, usually used in deep frying and making processed foods, such as margarine and snacks. It also has a sweetness, making it suitable for salad dressings.

Canola oil similarly has a mild and neutral flavor, making it a popular choice for baking and frying, as well as salad dressings, marinades, and sauces.

Nutrition

The nutritional infographics below are presented for 100g servings of industrial and retail all-purpose salad or cooking corn oil and canola oil. However, one serving size of vegetable oils per person is considered 14g or one tablespoon.

Macronutrients and Calories

Like most cooking oils, corn and canola oils comprise nearly 100% fats; their difference is in the fat, vitamin, and phytochemical compositions. 

Calories

100g servings of corn and canola oils contain nearly 100g of fats; however, corn oil is slightly higher in calories due to its fat composition. Canola and corn oil provide 884 and 900 calories per 100g serving, respectively.

This difference is less evident when taking into account average serving sizes. Based on one serving size, canola oil contains 124 calories, and corn oil contains 126 calories.

Polyunsaturated Fats or PUFA

Corn oil has one of the highest polyunsaturated fatty acid or PUFA content among vegetable oils. It is nearly 2 times richer in PUFAs than canola oil, containing 54.7g per 100g serving. In corn oil, most of these – about 97%, are comprised of omega-6 linoleic acids, and the other 3% are omega-3 alpha-linoleic acids (ALA). 

The polyunsaturated fats in canola oil, on the other hand, are made up of 34% omega-3 and 66% omega-6 fatty acids.

The omega-6/omega-3 ratio is preferable in canola oil, as its recommended value is 5-10:1 or less by the WHO (1). This ratio in corn oil is about 30:1, while in canola oil, it’s 2:1. A high omega-6/omega-3 ratio has been correlated with an increased risk of inflammation and chronic diseases (2, 3).

Monounsaturated Fats or MUFA

Conversely, canola oil is about 2.3 times higher in monounsaturated fatty acids, both containing predominantly oleic acid. Corn oil contains 27% oleic acid, whereas canola oil is 57% oleic acid.

Saturated Fats

Corn oil also contains about 5.5g more saturated fats per 100g serving than canola oil. Most of these in both corn and canola oils are palmitic and stearic acids.

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 29% 57%
Saturated Fat: Sat. Fat 12.948 g
Monounsaturated Fat: Mono. Fat 27.576 g
Polyunsaturated fat: Poly. Fat 54.677 g
7% 64% 28%
Saturated Fat: Sat. Fat 7.365 g
Monounsaturated Fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains more Poly. FatPolyunsaturated fat +94.3%
Contains less Sat. FatSaturated Fat -43.1%
Contains more Mono. FatMonounsaturated Fat +129.5%

Carbohydrates and Protein

Corn and canola oils do not contain carbohydrates and protein. 

Phytochemicals

Vegetable oils do not contain cholesterol; however, they are high in natural plant compounds called phytosterols. Corn and canola oils provide stigmasterol, campesterol, and beta-sitosterol (4, 5).

 

Stigmasterol

Campesterol

Beta-sitosterol

Corn oil

56mg

189mg

621mg

Canola oil

9mg

233mg

419mg

Overall, corn oil has a higher phytosterol content of 872mg due to stigmasterol and beta-sitosterol, whereas canola oil provides 661mg of phytosterols, being richer in campesterol.

Vitamins

Oils contain only fat-soluble vitamins. Corn and canola oil, in particular, provide only vitamins K and E. 

Canola oil is a better source of vitamins than corn oil as it is nearly 38 times richer in vitamin K and also somewhat higher in vitamin E.

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 286% 0% 0% 0% 0% 0% 0% 0% 4.8% 0% 0.11%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin EVitamin E +22.1%
Contains more Vitamin KVitamin K +3652.6%
~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

Canola and corn oils don’t provide notable amounts of minerals.

Glycemic Index

Like other vegetable oils, canola and corn oil have a glycemic index of 0 due to their lack of carbohydrates.

Health Impact

Cardiovascular Health

A clinical trial showed that enriching a diet with corn or canola oil can decrease blood plasma cholesterol levels – low-density or LDL cholesterol in particular (6).

An umbrella study found moderate to low-certainty evidence that vegetable oils high in polyunsaturated and monounsaturated fatty acids, such as corn and canola oils, reduce serum cholesterol and LDL concentrations. The same study finds moderate to very low certainty evidence that canola oil consumption can lead to reduced body weight (7).

According to the FDA, there is supportive but not conclusive evidence that replacing saturated fats with oils containing at least 70% oleic acid is correlated with a reduced risk of coronary heart disease (8). While neither oil meets this criterion, canola oil is closer to it in terms of its fat composition.

Effects of Phytosterols

As mentioned above, corn oil is richer in phytosterols, such as stigmasterol and beta-sitosterol, compared to canola oil.

Phytosterols, such as stigmasterol, campesterol, and beta-sitosterol, have overall exhibited various health-beneficial effects, such as chemoprotective, antioxidant, anti-inflammatory, antidiabetic, antiatherosclerotic, and cardioprotective effects, in experimental studies (9).

Phytosterols have also been researched as blood cholesterol-lowering agents, potentially helping decrease coronary heart disease risk (10, 11, 12).

Article author photo Victoria Mazmanyan
Education: General Medicine at YSMU
Last updated: November 19, 2024
Medically reviewed by Igor Bussel

Infographic

Corn oil vs Canola oil 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
~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 ~0mg
~equal in Selenium ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
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.
Corn oil Canola oil
Lower in Glycemic Index ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Sugar Equal
Lower in Sodium Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Corn oil Canola oil Opinion
Calories 900kcal 884kcal Corn oil
Fats 100g 100g
Vitamin E 14.3mg 17.46mg Canola oil
Vitamin K 1.9µg 71.3µg Canola oil
Trans Fat 0.395g Corn oil
Choline 0.2mg 0.2mg
Saturated Fat 12.948g 7.365g Canola oil
Monounsaturated Fat 27.576g 63.276g Canola oil
Polyunsaturated fat 54.677g 28.142g Corn oil
Omega-3 - ALA 1.161g 9.137g Canola oil
Omega-6 - Linoleic acid 53.23g 18.64g Corn oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn oil Canola oil
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet Equal
Low Glycemic Index diet ok

People also compare

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
22%
Corn oil
41%
Canola oil
Minerals Daily Need Coverage Score
0%
Corn oil
0%
Canola oil

Comparison summary

Which food is lower in glycemic index?
Corn oil
Corn oil is lower in glycemic index (difference - 0)
Which food is lower in Saturated Fat?
Canola oil
Canola oil is lower in Saturated Fat (difference - 5.583g)
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 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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Corn oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171029/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.