Olive oil and sweet oil are both plant-based oils that are commonly used in cooking and salad dressings. However, there are some key differences between these two types of oils in terms of their flavor, smoke point, nutritional content, and best uses.
What is Olive Oil?
Olive oil is a fat obtained from olives, the fruit of the olive tree. It is commonly used in cooking, cosmetics, pharmaceuticals, and soaps. True extra virgin olive oil is extracted from olives by purely mechanical means and is not subjected to any refining or alterations.
There are several main types of olive oil:
- Extra virgin olive oil – highest quality, from the first pressing of olives
- Virgin olive oil – also from the first pressing but has higher acidity
- Refined olive oil – lower quality, made from subsequent pressings and refined
- Pure olive oil – a blend of refined olive oil and virgin oils
- Light olive oil – refined olive oil mixed with other vegetable oils
Extra virgin olive oil offers the fruitiest and most aromatic flavors. It also has the lowest acidity level and highest amount of antioxidants. Regular olive oil typically has a more neutral flavor profile.
What is Sweet Oil?
Sweet oil is a generic term used for oils that have little or no distinctive flavors. The most common types of sweet oils include canola, vegetable, corn, peanut, and grapeseed oil. Unlike olive oil, which is pressed from olives, sweet oils are extracted from the seeds of plants using chemical solvents and high heat.
Sweet oils are typically highly refined to create a very neutral, light flavor. This makes them versatile to use for sautéing, stir-frying, baking, frying, and in dressings without imparting any strong flavors. Sweet oils also tend to have a high smoke point, meaning they can withstand high heat before starting to smoke and burn.
Flavor Differences
The most noticeable difference between olive oil and sweet oils is in their flavor and aroma.
Extra virgin olive oil has an unmistakable, fruity, peppery, sometimes grassy taste that comes from the natural oils in fresh olives. It also has a distinctive olive aroma. The flavor can range from mellow and buttery to intense and pungent depending on the olive varieties used and where they were grown. Higher quality extra virgin olive oils are able to retain more flavor nuances.
In contrast, sweet oils have an extremely mild, neutral flavor. They are refined to remove any distinctive tastes or scents from the original plant source. When used for cooking or dressings, sweet oils allow other ingredients to shine rather than imparting their own flavor.
Smoke Point Differences
Smoke point refers to the temperature at which an oil starts burning and smoking. Heating oil past its smoke point causes it to break down and release free radicals and unhealthy compounds. Therefore, smoke point determines what cooking methods an oil is best suited for.
Most sweet oils have a high smoke point around 400-450°F or higher. This makes them good choices for searng, sautéing, stir-frying, deep frying, and other high heat cooking methods.
Unrefined extra virgin olive oil has a much lower smoke point, around 325–375°F. Heating it past this point can destroy its flavors and nutrients. Refined olive oils have a higher smoke point around 465°F. However, much of the aromas and antioxidants are lost through the refining process.
For lower temperature cooking methods like sautéing, the nuanced flavor of extra virgin olive oil shines. Sweet oils are better suited for deep frying and other very high heat cooking.
Nutritional Profile
Olive oil and sweet oils have some nutritional differences based on their fatty acid profiles.
The predominant fatty acid in olive oil is oleic acid, a monounsaturated omega-9 fatty acid. Olive oil contains 55–83% oleic acid. It also provides some polyunsaturated omega-6 (linoleic acid) and omega-3 (alpha-linolenic acid) fatty acids. However, olive oil is low in saturated fat.
Research shows that oleic acid and other monounsaturated fats in olive oil can help lower LDL “bad” cholesterol when used in place of saturated fats. Olive oil is also a great source of antioxidants like polyphenols that can help reduce inflammation.
Sweet oils vary in their fatty acid profile based on the original plant source. Canola oil contains high amounts of monounsaturated fat similar to olive oil. Corn, soybean, and vegetable oil are higher in polyunsaturated fats. Peanut oil contains more saturated fat. Compared to olive oil, most sweet oils provide smaller amounts of antioxidants.
Best Uses for Olive Oil vs. Sweet Oils
Understanding the flavor profiles, smoke points, and nutrition of olive and sweet oils can help determine their best culinary uses.
Here are some guidelines for when to use each type of oil:
Best uses for olive oil
- Dressings, dips, and marinades – extra virgin olive oil adds excellent flavor
- Sautéing on low to medium heat
- Stir-frying and pan-frying delicate foods like eggs or seafood
- Light baking and roasting below 375°F
- Adding flavor to hummus, pesto, tapenade, and herb infusions
Best uses for sweet oils
- Frying and sautéing at high heat since they have a high smoke point
- Roasting vegetables and baking at high temperatures above 400°F
- Stir-frying dishes with many bold spices and sauces
- Cooking foods where you don’t want the flavor of olive oil, like cakes
- Neutral oil for deep frying foods like french fries, donuts, etc.
Price Differences
There is generally a fairly large price discrepancy between extra virgin olive oil and sweet vegetable oils. Extra virgin and virgin olive oils are the most expensive since they are less processed. Sweet oils made from corn, soybeans, canola and other common crops tend to cost significantly less.
For example, a 25.4 oz bottle of extra virgin olive oil often costs around $15-30 USD. Meanwhile, the same amount of canola, vegetable or corn oil usually costs $5-10 USD. The increased cost comes from a few factors:
- Labor-intensive production methods for quality extra virgin olive oil
- Lower yields of olive oil compared to other vegetable oils
- Supply and demand – higher consumer demand for olive oil
- No subsidies for olive oil producers like there are for other oils
Many consumers see the higher price tag of olive oil as worthwhile for its nutritional quality, heart-healthy fats, antioxidant content, and especially its superior flavor that can’t be replicated by other oils.
Which is Healthier?
Both olive oil and sweet oils can be part of a healthy diet when used properly. However, extra virgin olive oil is considered one of the most heart-healthy options.
Olive oil’s high amount of monounsaturated fatty acids can improve cholesterol levels compared to saturated fats or refined carbs. Olive oil also contains powerful anti-inflammatory antioxidants absent from other oils.
Some sweet oils like canola contain monounsaturated fats similar to olive oil. But olive oil’s antioxidant polyphenols offer additional benefits for heart health, cancer prevention, brain health, and longevity.
For the healthiest choice, use extra virgin olive oil when its flavor is desirable. For high heat cooking, avocado oil or refined olive oil are good options. Avoid oils high in saturated fat like palm or coconut oil.
Common Uses for Each Oil
Olive Oil Uses
- Salad dressings
- Marinades for vegetables, meat, and fish
- Pasta sauce
- Bruschetta
- Hummus
- Pesto
- Mediterranean dishes like shakshuka
- Pan-searing or sautéing meats, eggs, mushrooms, etc.
- Potato dishes
- Light baking up to 375°F
Sweet Oil Uses
- Frying doughnuts, french fries, chips, etc.
- Stir-frying meats and vegetables
- Deep frying foods
- Higher temperature baking like cakes, cookies, biscuits
- Roasting vegetables
- Sautéing onions, garlic, etc.
- Grilling
- Tossing with pasta
- Oil sprays for baking
Taste Test
To help compare the flavor of extra virgin olive oil vs. a sweet oil, conduct a simple taste test:
- Choose a quality extra virgin olive oil and a versatile sweet oil like canola or vegetable oil.
- Pour a small amount of each oil onto a piece of plain bread.
- Taste the bread with olive oil. Notice its fruity, peppery notes and aromatic flavor.
- Now taste the bread with the sweet oil. Recognize how mild and neutral it is in comparison.
- Compare how the aftertaste of the olive oil lingers vs. the sweet oil.
This can quickly demonstrate the significant flavor difference between the two types of oils.
Quality and Storage Tips
Choosing high quality oils and storing them properly helps maintain their freshness and nutritional quality.
Olive Oil Tips
- Select extra virgin olive oil in dark bottles to limit light exposure.
- Check the harvest date and choose newly pressed oils.
- Ensure the oil smells and tastes fresh and fruity.
- Store olive oil away from heat and light, ideally in a cool, dark place.
- Use within 1 year for the best quality.
Sweet Oil Tips
- Sweet oils last longer, around 1-3 years.
- Store in cool, dark place.
- Avoid buying large amounts that take a long time to use up.
- Refrigeration can help prolong shelf life.
Bottom Line
Olive oil and sweet vegetable oils have significantly different characteristics. The choice comes down to personal preference and what each oil is best suited for.
For dressings, dips, and low-to-medium heat cooking, extra virgin olive oil adds unmatched flavor. Sweet oils are perfect when you want a neutral taste at high temperatures.
Olive oil’s health benefits also make it a smart choice for many consumers. Sweet oils can fit into a wholesome diet too but lack the antioxidants of olive oil.
Consider keeping both types of oils in your kitchen. Olive oil brings out the essence of vegetables, eggs, pasta, fish and more. Meanwhile, sweet oils excel when frying or baking. Having each oil on hand provides cooking flexibility.
