Olive oil is part of a Mediterranean diet and contains heart-healthy fats.
Cooking oil is the generic term used to describe oils derived from fruits, vegetables, legumes, seeds and nuts that remain liquid at room temperatures. Their differences include the types of fat they contain, how healthy those fats are and each oil's smoking point. Smoking points determine what cooking oils are better for cooking foods at different temperatures. Knowing the difference between cooking oils helps you determine what foods to prepare in each.
Vegetable Oils
Pure vegetable oil refers to those made of "canola, corn, cottonseed, olive, safflower, soybean, sesame and sunflower," according to the United States Department of Agriculture (USDA). These oils contain 4.5 grams of fat and 40 calories per serving, or 1 teaspoon. Pure vegetable oil has a medium-to-high smoke point, making it the most versatile of oils. It works well as a pan coating for stir-fry vegetable and meat dishes, as a salad dressing ingredient and in baked goods.
Olive Oils
Olive oil consists of two kinds of oil -- pure olive oil and extra virgin olive oil. The Seton Healthcare Network says olive oil contains approximately 100 calories per tablespoon and 14 grams of fat. Part of a Mediterranean diet, it is considered a heart-healthy fat because only 2 grams are saturated. Olive oil's monounsaturated fatty acids (MUFAs) and polyunsaturated fats (PUFAs) lower hearth disease risks and lower cholesterol. Extra virgin olive oil has a bolder flavor than pure olive oil, good for cooking fish, meats and pasta dishes. Both work in stir-fry dishes and have medium-to-high smoking points.
Nut Oils
Nut oils includes all oils made from nuts, including walnuts, almonds, peanuts and hazelnuts. All add their distinctive flavor to dishes, especially if nuts are roasted. Like olive oil, nut oils contain high calorie and fat contents, approximately 120 calories per tablespoon and 15 grams of fat. Only 1 gram of fat is saturated. Nut oils have omega-3 fatty acids, essential fatty acids that humans need for health which we can only consume in food. Nut oils add flavor to Asian dishes, salads, chicken, fish and baked goods. Nut oils' smoke points vary, with some having medium points and some having high smoke points.
Seed Oils
Seed oils consist of those made of sesame, coconut, grape, poppy and pumpkin seeds, all of which have medium smoke points. Seed oils contain 15 grams of fat and about 120 calories per tablespoon, the same calorie count as nut and olive oils. Seed oils have omega-3 fatty acids, fats humans must consume in their diets. They are all low in saturated fat with the exception of coconut oil. Coconut oil has 12 grams of saturated fat, so it should be used sparingly. Seed oils add flavor to Asian and Indian dishes.
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