Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

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

Article author photo Sveta Badalyan by Sveta Badalyan | Last updated on October 30, 2024
Medically reviewed by Elen Khachatrian Article author photo Elen Khachatrian
Corn oil
vs
Vegetable oil

Summary

Corn and vegetable oils are nearly 100% fat and contain no protein or carbohydrates. Corn oil has slightly more calories per 100g than vegetable oil, with 900 kcal versus 884 kcal. Corn oil is higher in polyunsaturated fats, while vegetable oil is richer in monounsaturated fats

Both are cholesterol-free and are not good sources of vitamins or minerals, though vegetable oil contains more vitamin K and small amounts of iron and zinc. Both oils have a glycemic index of zero.

Introduction

This article compares corn and vegetable oil's nutritional value and health benefits. 

Appearance

Corn oil is golden-yellow and has a faintly sweet, earthy aroma, which makes it appealing in some light dressings or recipes.

Vegetable oil tends to be pale yellow with almost no scent.

Corn oil is often used for frying due to its higher smoke point (about 450°F/232°C) and subtle taste that doesn’t overpower dishes.

Vegetable oil smoke point (around 400°F/204°C) is slightly lower than corn oil.

Taste and Use

Corn oil has a slight natural sweetness and can enhance dishes with a mild nuttiness. Vegetable oil, on the other hand, has a completely neutral flavor, making it ideal for recipes in which the oil's flavor is not discernible.

Corn oil, with its higher smoke point, is perfect for high-heat cooking. Its sweet flavor makes it ideal for baking, salad dressing, and sauces. Corn oil is commonly used in processed foods like margarine and snack foods, whereas vegetable oil is more versatile due to its neutral flavor and wide availability. You can use vegetable oil in frying, baking, sautéing, and general-purpose cooking. It works well in recipes where you want the oil to be unnoticeable. You can use vegetable oil in salad dressings and marinades

Ingredients 

Corn oil is derived from the germ of corn kernels, a small, nutrient-dense part of the kernel.

Vegetable oil is often a blend of several oils, typically soybean, canola, sunflowerpeanut,  or palm oil

Nutrition

In this part of the article, we will discuss the nutritional information of corn oil and vegetable oil, concentrating on differences.

Macronutrients and Calories

Corn and vegetable oils are almost entirely fat-based and include no other macronutrients.

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

Calories

Compared to vegetable oil, corn oil has more calories per hundred grams. A hundred grams of vegetable oil has 884 calories, whereas corn oil has 900 calories

One average serving size of corn oil is one tablespoon, equal to 13.6g, and provides 122 kcal. One tablespoon of vegetable oil is about 14g and has 124 kcal.

Protein and Carbohydrates

Corn oil and vegetable oil do not contain carbs and protein

Fats

Corn and vegetable oils are made up entirely of fats.

Vegetable oil is high in monounsaturated fats, whereas corn oil has more polyunsaturated fats. They are equal in saturated fats.

In a 100-gram serving, corn and vegetable oil provide 28g and 48g of monounsaturated fats, respectively. A hundred grams of corn oil provides 56g of polyunsaturated fats, whereas vegetable oil contains 33g of polyunsaturated fats.

Vegetable oil contains 33 grams of omega-6 fatty acids. In comparison, corn oil has a higher amount, with 55 grams of omega-6 and a small amount of omega-3 alpha-linolenic acid (ALA) at 1.2 grams.

Corn oil and vegetable oil are cholesterol-free.

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
15% 50% 35%
Saturated Fat: Sat. Fat 14.367 g
Monounsaturated Fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated Fat -9.9%
Contains more Poly. FatPolyunsaturated fat +65.5%
Contains more Mono. FatMonounsaturated Fat +74.2%

Vitamins

Corn oil and vegetable oil are not good sources of vitamins. However, vegetable oil has more vitamin K than corn oil. In a 100g serving, corn and vegetable oil provide 1.9µg and 21µg of vitamin K, respectively. They also contain some amounts of vitamin E and choline.

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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
Contains more Vitamin KVitamin K +1005.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin E ~14.78mg
~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

Corn oil and vegetable oil are not good sources of minerals. Corn oil contains no minerals, whereas vegetable oil contains small amounts of iron and zinc.

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% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more IronIron +∞%
Contains more ZincZinc +∞%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Potassium ~0mg
~equal in Copper ~0mg
~equal in Phosphorus ~0mg
~equal in Sodium ~0mg
~equal in Manganese ~0mg
~equal in Selenium ~0µg

Glycemic Index

Corn and vegetable oils have glycemic index scores of zero because they contain no carbohydrates. 

Health Impact

Cardiovascular Health 

Phytosterols, phenolic compounds, and tocopherols in vegetable oil (VOs) may help prevent chronic diseases because of their antioxidant, anti-inflammatory, neuroprotective, and immunomodulatory effects (1).   

Certain active components in vegetable oils (VOs), such as tocopherolsphytosterolscarotenoids, and phenolics, have free radical scavenging abilities that may reduce inflammation, neutralize free radicals, and prevent oxidative stress.

The study suggests that consuming nutritionally rich vegetable oils (VOs) may help reduce the risk of cardiovascular disease (CVD). This benefit is attributed to the high content of polyunsaturated fatty acids (PUFA)monounsaturated fatty acids (MUFA), and phytosterols found in vegetable oil. Vegetable oil can improve the blood lipid profile, reduce LDL cholesterol levels, and lower the risk of heart disease (1).

Corn oil has a number of health benefits, including the capacity to lower cholesterol due to its high level of polyunsaturated fatty acids (PUFAs). This may lower LDL cholesterol while maintaining HDL levels. It also provides small amounts of linoleic acid, which is crucial for maintaining healthy skincell membranes, and the immune system (2). 

Diabetes

Chronic consumption of a high-fat corn oil diet in type 1 diabetic (T1DM) rats may cause significant damage to atrial cells, elevate oxidative stress, and promote mitochondria-mediated cell death, worsening heart health (3).

Vegetable oil, rich in phenolic compounds, has anti-diabetic effects in animal models of type 2 diabetes. Additionally, unsaturated fats in vegetable oils (VOs) benefit diabetes management. Vegetable oil may also lower blood glucose, reduce oxidative stress, and improve liver and kidney function in patients with type 2 diabetes, likely due to its monounsaturated fats (MUFA), tocopherols, and phytosterols (1).

Cancer

According to the study, consuming a high-corn-oil diet rich in omega-6 fats (PUFA) from an early age may raise the chance of developing breast cancer. This diet appears to increase mammary gland alterations, resulting in an imbalance in cell proliferation and apoptosis, thus generating a favorable environment for malignant transformation  (4).

The study found that consuming more vegetable oil does not increase the risk of breast cancer (5). 

Heating vegetable oils repeatedly promotes oxidative breakdown, resulting in polyaromatic hydrocarbons (PAH), which can alter the body's redox equilibrium and produce reactive oxygen species. These harmful intermediates may contribute to BRCA1 gene mutations, which are associated with a higher risk of breast cancer (6).

Another study suggests that prolonged consumption of corn oil promotes the development of azoxymethane (AOM)-induced colon cancer by inhibiting p53-mediated mitochondria-dependent apoptosis, a key mechanism in tumor suppression (7).

Corn oil consumption is associated with increased body weight and pancreatic tumor development in rats, indicating that fat type and intake can significantly impact tumor incidence and survival.

According to the study, corn oil consumption may significantly increase body weight in male rats and slightly lower body weight in female rats.

Corn oil consumption in male rats may induce the incidence of pancreatic acinar cell tumors. However, it may decrease the incidence of leukemia.

In female rats, corn oil consumption may increase the incidence of pancreatic tumors but reduce the occurrence of anterior pituitary tumors (8).

Article author photo Sveta Badalyan
Education: General Medicine at YSMU
Last updated: October 30, 2024
Medically reviewed by Elen Khachatrian

Infographic

Corn oil vs Vegetable oil infographic
Infographic link

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

All nutrients comparison - raw data values

Nutrient Corn oil Vegetable oil Opinion
Calories 900kcal 884kcal Corn oil
Fats 100g 100g
Iron 0mg 0.13mg Vegetable oil
Zinc 0mg 0.02mg Vegetable oil
Vitamin E 14.3mg 14.78mg Vegetable oil
Vitamin K 1.9µg 21µg Vegetable oil
Choline 0.2mg 0.2mg
Saturated Fat 12.948g 14.367g Corn oil
Monounsaturated Fat 27.576g 48.033g Vegetable oil
Polyunsaturated fat 54.677g 33.033g Corn oil
Omega-3 - ALA 1.161g Corn oil
Omega-6 - Linoleic acid 53.23g Corn oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn oil Vegetable 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
27%
Vegetable oil
Minerals Daily Need Coverage Score
0%
Corn oil
1%
Vegetable oil

Comparison summary

Which food is richer in minerals?
Vegetable oil
Vegetable oil is relatively richer in minerals
Which food is lower in Saturated Fat?
Corn oil
Corn oil is lower in Saturated Fat (difference - 1.419g)
Which food is lower in glycemic index?
Corn oil
Corn oil is lower in glycemic index (difference - 0)
Which food is cheaper?
Corn oil
Corn oil is cheaper (difference - $1.3)
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 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. Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/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.