People are often confused about which types of cooking oils to use. Is peanut oil the same as olive oil? Is olive oil healthier than peanut oil?
For some reason, people feel there can only be one oil for their needs, leading to a peanut oil vs olive oil scenario. Sweeping assumptions are often made, which only lead to disappointment.
With this in mind, we will cut through the confusion today and compare peanut oil vs. olive oil with clear, concise facts. In doing so, you’ll be one step closer to achieving your desired results–and without disappointment.
Contents
Taste
Peanut and olive oil offer unique tastes and flavors when used in cooking. Peanut oil is neutral and can be used in savory and sweet dishes.
Conversely, olive oil has a more distinctive flavor that can overpower other ingredients in a dish. Both oils contain similar nutritional values, so it’s up to personal preference.
Costs
When considering the costs, peanut oil tends to be the winner between the two. It generally costs about half the price of olive oil, making it more cost-effective for most home cooks.
Peanut oil isn’t just cheaper. It has a longer shelf-life, so it won’t have to be replaced as often.
The smoke point is essential for cooking, and olive oil has a much lower smoke point than peanut oil. Peanut oil allows for more variety in dishes that can be cooked with it. It’s a great way to save money while still getting great flavor in your food.
Flavoring
Peanut and olive oil have unique flavorings and can be great additions to cooking. Peanut oil has a great nutty flavor and is widely used in Asian, African, and Southeastern cuisine.
Olive oil is much lighter and most commonly used in Mediterranean dishes. This oil is preferred for healthier cooking as it contains more monounsaturated fatty acids than any other oil.
Peanut oil is usually better for deep or stir-frying due to its higher smoke point and neutral flavor. Both oils are also ideal for creating marinades, sauces, and dressings.
Nutrition and taste should be your leading considerations when deciding between peanut and olive oil. Peanut oil has the upper hand regarding cost preference, while olive oil is the best option when health is the highest priority.
Nutritional Content
Peanut oil is an excellent source of fat and contains monounsaturated fats, polyunsaturated fats, and Vitamin E.
Olive oil is the primary source of monounsaturated fat, including omega-3 and omega-6 fatty acids. It is also rich in antioxidants. Both oils contain fat-soluble vitamins and essential fatty acids that benefit our health.
Calories
Peanut and olive oil are popular cooking oils, and their caloric values are the same. Peanut and olive oil are calorically dense, with 884 calories per 100g.
Smoke Points
Peanut oil has a higher smoke point than olive oil, which makes it suitable for cooking at higher temperatures. This oil remains relatively stable under high heat and does not break down or release free radicals and other potentially harmful compounds as quickly as other oils.
Olive oil has a smoke point of around 325°F, which is too low for deep-frying and wok cooking. Olive oil, however, is ideal for shallow-frying, drizzling over foods, and using in dressings because it adds flavor.
Culinary Uses
Peanut oil is best suited for frying. Because of its high smoke point, it can be heated to a much higher temperature than olive oil, making it better for stir-frying, deep-frying, and other high-heat applications. It also has a more robust taste, making it challenging to use in delicate cooking, as the oil’s flavor will overpower other ingredients.
Conversely, olive oil has a lower smoke point and is best for sautéing, sauces, drizzling, and dressing. It also has a rich, buttery flavor, which can enhance the flavor of any dish.
It’s best to keep both types of oil on hand, as peanut oil is better for deep-frying and frying, while olive oil is better for sautéing, sauces, and dressing.
Storage and Shelf Life
Peanut oil has a higher saturated fat content than olive oil and, therefore, a longer shelf life of one year in the pantry or three years in the refrigerator. One of the benefits of olive oil is that it has a much lower saturated fat content than peanut oil, meaning a shorter shelf life of about six months kept in the pantry or 18 months if stored in the refrigerator.
Fatty Acid Composition
Peanut oil is high in monounsaturated fatty acids, including oleic acid, which is known to reduce blood cholesterol levels and oxidative stress. It also contains some polyunsaturated fatty acids.
Olive oil is mainly composed of monounsaturated fatty acids, specifically oleic acid, which is why it is often called “heart-healthy.” It also contains significant levels of other beneficial monounsaturated fatty acids, such as palmitoleic and linoleic.
Cholesterol Levels
Peanut oil contains no cholesterol and may even help reduce LDL cholesterol levels. Olive oil is high in monounsaturated fats, which can help lower LDL cholesterol and raise HDL (good) cholesterol.
Extra virgin olive oil is the better choice regarding cholesterol levels. However, it may not be suitable for some recipes that require high temperatures.
Peanut Oil vs Olive Oil: The Differences
Peanut oil is light in color and neutral in flavor, making it a good option for frying food or baking. It has a high smoke point, which makes it ideal for high-temperature cooking. It also has a relatively high saturated fat content, making it best in moderation.
Olive oil is darker in color and has a distinct flavor. It has a low smoke point, making it better for light cooking. It is higher in unsaturated fats and is a better choice for dressing salads or dipping bread.
Peanut oil vs olive oil – both can be used for cooking, although each has advantages and disadvantages. Ultimately, cooking oil should depend on the dish you are preparing.
If you found this helpful and want to read more great content, check out our latest blog posts now!