With the plethora of cooking oils available today, choosing the right one can be a daunting task. Among the most commonly used oils are soybean oil and canola oil. Both oils are derived from plants and are often used in cooking and food preparation. This article explores the differences between soybean oil and canola oil, focusing on their nutritional profiles, health impacts, and suitable cooking methods.

Both soybean oil and canola oil are 100% fat, providing approximately 884 calories per 100 grams. A typical serving size of either oil (about 1 tablespoon) contains roughly 14 grams of fat and 124 calories.

Soybean Oil: Contains higher levels of polyunsaturated fats and saturated fats. Specifically, it has about 14.9 grams of saturated fat and 39% polyunsaturated fat.
Canola Oil: Rich in monounsaturated fats, it contains around 7.4 grams of saturated fat and 64% monounsaturated fat. This makes canola oil a favorable option for those looking to reduce saturated fat intake.

Both oils are good sources of essential fatty acids, including omega-3 and omega-6. However, the balance of these fatty acids differs:

Soybean Oil: Higher in omega-6 fatty acids.
Canola Oil: Contains a better balance of omega-3 to omega-6, making it a healthier choice for heart health.

Research indicates that oils rich in monounsaturated fats, like canola oil, may help reduce bad cholesterol levels and lower the risk of heart disease. In contrast, while soybean oil is not harmful when consumed in moderation, its higher saturated fat content may not be as beneficial for heart health as that of canola oil (Harvard Health).

A study referenced in the article "Is Canola Oil Healthier Than Soybean Oil?" discusses the health impacts of these oils on liver fatty acid accumulation. While both oils have been shown to support health when used correctly, canola oil may have an edge in reducing inflammation and liver fat accumulation compared to soybean oil (Chromatography Today).

The smoke point of an oil is crucial when determining its suitability for various cooking methods.

Soybean Oil: Has a high smoke point of 256°C (493°F), making it ideal for high-heat cooking methods such as frying.
Canola Oil: Has a slightly lower smoke point of around 204°C (400°F), which makes it suitable for general cooking but less optimal for deep frying.

Canola oil has a neutral flavor, making it versatile for various dishes without altering the taste. Soybean oil, while also neutral, may impart a slightly different flavor depending on the processing method.

When comparing soybean oil and canola oil, both have their merits and can be included in a balanced diet. Canola oil is often favored for its higher monounsaturated fat content and better omega-3 to omega-6 balance, making it a healthier option for heart health. Soybean oil, while still a viable choice, is higher in polyunsaturated fats and saturated fats, which may not be as beneficial when consumed in larger quantities. Ultimately, the best choice depends on individual dietary needs and cooking methods.

Harvard Health. (n.d.). Seeding doubt: The truth about cooking oils. Retrieved from Harvard Health
Chromatography Today. (n.d.). Is Canola Oil Healthier Than Soybean Oil? Retrieved from Chromatography Today
FoodStruct. (n.d.). Soybean oil vs. Canola oil — Health Impact and Nutrition Comparison. Retrieved from FoodStruct
HealthHub. (n.d.). Canola Oil, Olive Oil, Soybean Oil - How to choose Cooking Oil? Retrieved from HealthHub