Sesame Oil vs Olive Oil: Comparing Health Benefits and Uses

Sesame Oil vs. Olive Oil: Understanding the Health Impacts

When it comes to stocking the kitchen with healthy cooking oils, two of the most popular options are sesame oil and olive oil. But what are the differences between these oils and which is better for overall wellness?

Sesame Oil Nutrition

Sesame oil comes from sesame seeds and is commonly used in Asian, Indian and Middle Eastern cuisine. It has a very distinct and potent nutty aroma and flavor.

Sesame oil contains healthy monounsaturated and polyunsaturated fats including oleic acid and linoleic acid. It also provides certain micronutrients like zinc, magnesium, calcium and iron.

One tablespoon of sesame oil contains:

• 120 calories
• 14g fat
• 1.4g saturated fat
• 120mg vitamin E (80% DV)
• 41mg vitamin K (51% DV)

Potential Health Benefits of Sesame Oil

With its robust nutritional profile, sesame oil may offer certain wellness perks. Some potential benefits include:

• Supports heart health due to its fatty acid and antioxidant content
• Boosts vitamin E, vitamin K and zinc intake
• Anti-inflammatory effects that may relieve joint pain
• Could lower blood pressure and cholesterol levels

Olive Oil Nutrition

Olive oil is one of the most ubiquitous cooking oils worldwide, especially in Mediterranean cuisine. It comes from pressed ripe olives and has varying shades from light yellow to deep green.

Compared to other vegetable oils and fats, extra virgin olive oil contains beneficial antioxidants like oleocanthal and oleuropein. It also provides healthy monounsaturated fats including oleic acid.

One tablespoon of olive oil offers:

• 119 calories
• 13.5g fat
• 2g saturated fat
• 14% DV vitamin E
• 5% DV vitamin K

Potential Health Benefits of Olive Oil

Decades of research indicate olive oil may promote many aspects of health. Some science-backed benefits include:

• Protects heart health and lowers blood pressure
• Fights inflammation to reduce disease risk
• Rich in antioxidants that prevent cellular damage
• Linked to better cholesterol levels and blood sugar control

How Sesame Oil Compares to Olive Oil

So how does sesame oil stack up against olive oil exactly? Here is a detailed comparison of the two oils:

Fat Composition

While both sesame and olive oils predominantly contain monounsaturated fats, sesame oil provides more polyunsaturated omega-6 fats. Olive oil offers more omega-9 fatty acids instead.

This means sesame oil is a richer source of essential fats needed for hormone production, cell growth and absorbing nutrients. However, olive oil’s fatty acid profile better supports heart health.

Vitamin E Content

One of the biggest nutritional differences between these two oils is their vitamin E content. Sesame oil supplies a whopping 120mg of vitamin E per tablespoon, while olive oil only provides 14mg.

This makes sesame oil one of the best food sources of vitamin E, an essential antioxidant that protects cells from damage and prevents chronic disease.

Phytonutrient Profile

Both oils also differ in their mix of healthy phytonutrients, which are compounds in plants linked to disease prevention.

Olive oil is rich in polyphenols and powerful antioxidants like oleocanthal and oleuropein. Sesame oil contains a type of phytosterol called sesamin, which has been found to lower cholesterol and improve liver health.

Heat Stability for Cooking

Sesame oil has a relatively high smoke point of about 410°F, making it very heat-stable for stir-frying and sautéing. Its bold flavor also stands up well to such cooking methods.

Meanwhile, extra virgin olive oil has a much lower smoke point around 375°F. This means olive oil is better suited for lower heat cooking or enjoying unheated in salad dressings and marinades to retain its nutritional quality.

Taste and Cuisine Suitability

In terms of flavor profile, sesame oil is very strong, nutty and earthy while olive oil is fruity, peppery and more subtle.

Sesame oil works nicely in Asian-inspired dishes and vegetable stir fries. The bold taste pairs well with other seasonings. Meanwhile, olive oil is right at home in Mediterranean recipes and shines when highlighting fresh ingredients.

Determining Which Oil is Healthiest For You

So taking all these factors into account, is one oil clearly healthier than the other? The answer depends largely on your needs and preferences.

Pick Sesame Oil If You:

• Follow a plant-based or vegetarian diet
• Need more essential fatty acids
• Want to boost intake of vitamin E and zinc
• Enjoy Asian cuisines and stir-frying

Pick Olive Oil If You:

• Want to improve heart health markers like blood pressure
• Need more antioxidant content from your oil
• Follow the Mediterranean diet
• Prefer lighter cooking methods like sautéing and baking

Of course, those with diabetes or at high risk for metabolic disease may benefit more specifically from olive oil due to its positive impacts on blood sugar control and insulin sensitivity.

Using Sesame Oil and Olive Oil Together

Rather than viewing sesame and olive oils as mutually exclusive choices, many health experts recommend combining them to receive a greater variety of fatty acids, antioxidants and other nutrients.

Here are just a few ways to use these oils together for healthy and delicious recipes:

Sesame Ginger Salad Dressing

Whisk together sesame oil, olive oil, rice wine vinegar, tamari, lime juice, grated fresh ginger and garlic for an Asian-inspired dressing to top salads or roasted veggies.

Teriyaki Stir Fry with Sesame Brussels Sprouts

Cook sliced chicken breast in sesame oil with teriyaki sauce, garlic and veggies. Toss cooked Brussels sprouts with olive oil, rice vinegar and sesame seeds for a heart-healthy contrasting side.

Mediterranean Chickpea Bowl

Saute chickpeas, cherry tomatoes, artichokes and baby spinach in olive oil before serving over quinoa cooked in vegetable broth. Finish with a splash of sesame oil and pinch of sea salt.

Sesame Olive Oil Hummus

Blend chickpeas, tahini, garlic, lemon juice and a splash of both olive and sesame oils for a nutrient-dense hummus dip. Enjoy with fresh veggie sticks or whole grain pita wedges.

Combining these incredibly healthy yet very different oils can lead to great culinary creativity while amplifying the nutritional rewards.

Key Takeaways on Sesame Oil vs. Olive Oil

So in the battle of sesame oil vs olive oil, is one the undisputed winner? The truth is both offer unique nutritional profiles suited to a balanced diet and overall wellness.

Choose sesame oil more often to bolster essential fatty acids, vitamin E and polyphenols. Reach for olive oil to maximize heart-helping antioxidants like oleocanthal. And mixing them provides true nutritional synergy.

As with any healthy fat source, enjoy sesame and olive oils in moderation as part of variety of wholesome foods for vitality, longevity and disease protection.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.