Colza oil is a type of oil extracted from the seeds of the rapeseed plant (Brassica napus). Historically, colza oil was used primarily for industrial purposes and was not considered safe for human consumption due to its high levels of erucic acid, which can be harmful in large quantities. The term "colza" is often used to refer to non-food-grade varieties of rapeseed oil, which are still utilized in industrial applications, such as lubricants and biodiesel production.

Colza oil can contain up to 54% erucic acid, making it unsuitable for culinary use. It also has glucosinolates, compounds that can reduce the nutritional value of animal feed and pose health risks if consumed in significant amounts. Due to these factors, colza oil is not recommended for cooking or food products.

Canola oil is a refined version of rapeseed oil that has been specifically bred to contain low levels of erucic acid (less than 2%) and glucosinolates. The name "canola" is derived from "Canada" and "oil," reflecting its origins as a food-grade oil developed in Canada in the 1970s. Canola oil is widely recognized as safe for human consumption and is commonly used in cooking and food production.

Canola oil is a source of healthy fats, particularly monounsaturated fats, which are linked to heart health. It contains a beneficial balance of omega-3 and omega-6 fatty acids, with a typical ratio of 1:2, which is considered favorable for overall health. A tablespoon of canola oil provides approximately:

Calories: 124
Total Fat: 14 grams
Saturated Fat: 1 gram
Monounsaturated Fat: 9 grams
Polyunsaturated Fat: 4 grams
Vitamin E: 16% of the Daily Value (DV)
Vitamin K: 8% of the DV

These nutrients make canola oil a versatile option for various cooking methods, including frying, baking, and salad dressings.

Colza Oil: High levels of erucic acid (up to 54%).
Canola Oil: Regulated to contain less than 2% erucic acid, making it safe for consumption.

Colza Oil: Primarily used for industrial purposes; not recommended for cooking.
Canola Oil: Widely used in cooking and food preparation due to its neutral flavor and health benefits.

Colza Oil: Contains potentially harmful compounds that can affect health.
Canola Oil: Rich in healthy fats and vitamins, beneficial for heart health.

When choosing between colza oil and canola oil, it is essential to understand their differences. Canola oil is a refined, food-grade oil that offers numerous health benefits and is safe for culinary use. In contrast, colza oil, with its high levels of erucic acid, is unsuitable for consumption and primarily serves industrial purposes. For those looking to incorporate healthy oils into their diet, canola oil is the clear choice, providing a versatile and nutritious option for cooking and baking.