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Vegetable Oils – Comparison, Cost, and Nutrition

August 19th, 2013

As I was reaching for the canola oil in my cupboard last week while doing some baking, I got to looking at the different oils I have on hand. The canola oil and olive oil are at the front of the cupboard because those are the ones I use most often but I also have peanut oil and sesame oil. Some may wonder, like my husband, why I have four different kinds of oil. The kind of oil I use depends on what kind of food I’m preparing. For baking, I like to use canola oil but for roasting or sautéing vegetables, I use olive oil.

When deciding what kind of oil you are going to buy, consider three things 1) what it will be used for, 2) how much it costs, and 3) nutrition. Below is a comparison of commonly used oils. You’ll notice olive oil is more expensive than canola or vegetable oil, but keep in mind that typically recipes call for small amounts of olive oil so a bottle lasts a long time.

Type of Oil Uses Cost*** Unit price
(per fl oz)
Canola
(48 fluid oz)
Sautéing, baking, frying, marinating 3.59-4.59 .07-.09
Olive
(17 fl oz)
Grilling, sautéing, roasting, spreads for breads 7.69-7.99 .45-.47
Vegetable*
(48 fl oz)
Sautéing, baking, frying, marinating 3.18-4.39 .06-.09
Peanut
(24 fl oz)
Stir-frying, roasting, deep frying, baking 3.58-4.98 .15-.21
Sesame**
(8.45 fl oz)
(12.7 fl oz)
Stir-frying (light), dressings/sauces (dark) 5.89-7.89 .70-.62

*usually made from a combination of corn, soybeans, and/or sunflower seeds

**there are light and dark versions of sesame oil

***Costs were found at grocery stores in Central Iowa

Below is a chart that compares the nutritional value of different fats and oils. Saturated and trans fats raise cholesterol levels and are not heart-healthy. Polyunsaturated and monounsaturated are considered the ‘good’ fats. Oils high in monounsaturated fats are particularly heart healthy because they lower LDL levels, the ‘bad’ kind of cholesterol. Replacing the fats and oils that are higher in saturated and trans fats with those higher in monounsaturated and polyunsaturated fats is good for your health.

oil comparison chart

I also noticed while in the grocery store a couple of new oil blends. There is a Natural Blend oil that is a combination of canola, sunflower, and soybean oil. It was $3.59 for a 48 fluid ounce bottle. The other new one I noticed was called Omega and was a combination of canola and extra virgin olive oil. It was $3.99 for a 48 fluid ounce bottle.

For best quality store your oil in a cool, dark place and replace it if it smells “bitter” or “off.”

Watch our recent ‘How To’ video and learn how to make your own salad dressing using the oils in your cupboard.

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Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

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