Cooking oils are essential components of many diets around the world. Among the most common are soybean oil and corn oil, both of which are derived from widely cultivated crops. While they share some similarities, they also possess unique nutritional properties and health implications. This article will delve into the differences between soybean oil and corn oil, examining their health impacts, nutritional profiles, and potential uses in cooking.

Both soybean oil and corn oil are composed of nearly 100% fat, providing a high caloric content of approximately 884 calories per 100 grams for soybean oil and 900 calories for corn oil. A tablespoon of soybean oil contains about 120 calories, while corn oil has approximately 122 calories.

Fat Composition

Corn Oil: Higher in polyunsaturated fatty acids, which are beneficial for heart health. It contains roughly 54.7% polyunsaturated fats.
Soybean Oil: Contains more monounsaturated fats (about 43%) and saturated fats (approximately 14.9%). This oil is also higher in omega-6 fatty acids, which can lead to inflammation if consumed excessively.

When it comes to vitamins, both oils provide essential fat-soluble vitamins, but they differ significantly in their content:

Vitamin E: Corn oil is richer, containing about 14.3 mg per 100g compared to soybean oil's 8.1 mg. This makes corn oil a better source of this antioxidant.
Vitamin K: Soybean oil is significantly higher, offering 24.7 mcg per 100g, compared to corn oil’s 1.9 mcg, making it a better choice for those needing this vitamin.

Both soybean and corn oils are high in omega-6 fatty acids, which are essential for health but can promote inflammation when consumed in excess. The typical American diet is disproportionately high in omega-6s compared to omega-3s, with ratios often exceeding 14-20:1. This imbalance is linked to various inflammatory diseases.

Research suggests that excessive consumption of omega-6-rich oils, including soybean and corn oils, may have negative health effects. For instance, a study indicated that the chronic exposure to these oils could lead to behavioral changes and increased anxiety in animal models, suggesting that they may affect neurological health as well (Gao et al., 2019).

Given the high omega-6 content in both oils, it is advisable to limit their intake and seek alternatives like extra virgin olive oil, which is lower in omega-6s and has anti-inflammatory properties.

In summary, both soybean oil and corn oil have their unique nutritional profiles, with soybean oil being richer in vitamin K and monounsaturated fats, while corn oil offers more vitamin E and polyunsaturated fats. However, both are high in omega-6 fatty acids, raising concerns about inflammation and overall health when consumed in excess. Therefore, moderation is key, and exploring healthier alternatives may be beneficial for a balanced diet.

Corn Oil vs. Soybean Oil — Health Impact and Nutrition Comparison. Retrieved from Food Struct
Differential effects of olive oil, soybean oil, corn oil and lard oil on ... Retrieved from PMC
Corn oil and Soybean oil effect as vehicles on behavioral and ... Retrieved from PubMed
Is soybean oil healthy? What about corn oil, safflower oil, and ... Retrieved from Dr. Ann Wellness