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

Taste 

Peanut oil has a stronger flavor and is "nuttier," while canola oil has a more neutral flavor.

When used in cooking and frying, peanut oils' nutty flavor can be overwhelming. 

Price

Canola oil is a cheaper oil in comparison to peanut oil. 

Smoke point

They are high smoke-point oils; however, peanut oil has a higher smoke point. 

Canola oil has a smoke point of 204°C. In comparison, peanut oil has a higher smoke point that is 232°C.

Both these oils can be used in high-temperature cooking and frying. 

Carbs and proteins

Their carb and protein contents are negligible.

Fats

They are made of 100% fat. However, there is a difference between their fat compositions. Below we can visualize their fat distributions. 

Their fat composition is mostly monounsaturated fats. 

Canola oil is richer in monounsaturated fats, whereas peanut oil is richer in polyunsaturated fats. 

Fat Type Comparison

Fat type breakdown side-by-side comparison

Peanut oil

1

Saturated Fat: Sat. Fat 16.9 g

Monounsaturated Fat: Mono. Fat 46.2 g

Polyunsaturated fat: Poly. Fat 32 g

Canola oil

2

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

+13.7%

Contains less Sat. FatSaturated Fat	-56.4%
Contains more Mono. FatMonounsaturated Fat	+37%

Minerals

Their mineral profile is negligible.

Vitamins 

Canola oil is richer in vitamins E and K. Although it is important to mention that peanut oil is also a rich source of 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.

Peanut oil

0

Canola oil

3

Contains more Vitamin EVitamin E	+11.3%
Contains more Vitamin KVitamin K	+10085.7%
Contains more CholineCholine	+100%

~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

Vitamin E 

Canola oil is a good source of vitamin E. Vitamin E has positive health impacts. (1)

Vitamin E has antioxidative and anticarcinogenic properties. In addition, vitamin E has immune-boosting functions.

Another great source of vitamin E is sunflower oil. You can read in detail about sunflower oil vs. canola oil in this article.

Cardiovascular health

Atherosclerosis is one of the most important factors that contribute to cardiovascular mortality. High levels of lipids in the blood are one of several risk factors for atherosclerosis. These oils primarily comprise polyunsaturated and monounsaturated fats, which relatively reduce the risk of atherosclerosis. Thus, incorporating canola or peanut oil in moderation does not increase the risk of atherosclerosis when compared to saturated fat-rich oils. (2)(3)

Metabolic health

An increased risk of metabolic diseases and obesity are linked with the consumption of canola oil and especially high-temperature fried canola oil. Although we mentioned above that there is less risk of cardiovascular diseases in comparison to saturated fats, however, overall, it does not decrease the risks of cardiovascular diseases. On the contrary, it increases risks, specifically when fried at higher temperatures. (4)