Grapeseed Oil vs. Olive Oil: Differences in Nutrition, Health Benefits and Uses
When it comes to making heart-healthy cuisine, grapeseed and olive oil are both considered good-for-you cooking oils. But there are some key differences between these popular plant-based fats in terms of nutrition, health impacts and how each performs for various cooking methods.
Read on for a detailed comparison of grapeseed oil and olive oil to learn their composition, benefits backed by research, smoke points and best uses to make informed choices for your recipes.
Nutrient Composition
Grapeseed and olive oils have the following macronutrient breakdowns per serving:
Grapeseed Oil
- 120 calories
- 14 grams fat (10g polyunsaturated, 4g monounsaturated)
- 10 mg vitamin E (33% DV)
- No protein, carbs, fiber or sugars
Olive Oil
- 119 calories
- 13.5g fat (10g monounsaturated, 1.5g polyunsaturated)
- 3mg vitamin E (12% DV)
- No protein, carbs, fiber or sugars
The fat content and calorie density is similar. But the type of fats differ, with more monounsaturated omega-9 fats in olive oil and more polyunsaturated omega-6 fats in grapeseed.
Vitamin E Content
Grapeseed oil packs over 250% more vitamin E than olive oil. Vitamin E functions as an antioxidant to combat cellular damage from free radicals and contamination that can accelerate aging.
Polyphenol Content
Polyphenols are antioxidant and anti-inflammatory plant compounds found abundantly in olive oil, especially extra virgin varieties. Grapeseed oil contains zero polyphenols.
Smoke Points for Cooking
Grapeseed oil has an extremely high smoke point around 420°F, while olive oil’s is closer to around 375°F depending on grade. This makes grapeseed better suited for very high heat methods like pan or deep frying.
Potential Health Benefits
Here is what science says regarding the possible wellness-boosting properties of grapeseed and olive oils:
Heart Health
Both oils appear to benefit cardiovascular function, but through different mechanisms:
- Grapeseed Oil: May increase HDL “good” cholesterol while lowering LDL “bad” cholesterol and triglycerides.
- Olive Oil: Shown to improve arterial elasticity and endothelial function while lowering inflammation tied to atherosclerosis progression.
Inflammation and Oxidative Stress
Thanks to their antioxidant nutrients like vitamin E and polyphenols, both oils exhibit anti-inflammatory and anti-oxidant activities in lab and animal research. Human trials are still limited though.
Blood Sugar Control
Early evidence suggests polyphenol-rich olive oil may aid glycemic control and insulin sensitivity in diabetics when used in place of other fats. Grapeseed oil needs more research here.
Cancer Prevention
Test tube and animal studies hint that compounds in both oils may suppress growth and spread of certain cancer cells. But human clinical trials are lacking to prove efficacy.
Brain Health
The fatty acid balance and bioactive nutrients in olive oil may prevent cognitive decline related to Alzheimer’s disease. Grapeseed oil has not been as widely researched for brain benefits.
Grapeseed Oil vs. Olive Oil for Cooking
From frying to dressings, olive oil and grapeseed oil each have ideal culinary uses thanks to differences in flavors and smoke points.
Grapeseed Oil Best For:
- High-heat frying up to 420°F
- Stir frying and searing meats
- Neutral-flavored oils for baking
- Blending with other oils
Olive Oil Best For:
- Low to mid-heat sauteing
- Vinaigrettes and cold uses
- Adding distinct rich, fruity flavors
- Finishing dishes
Taste and Sensory Qualities
Grapeseed oil has an exceptionally light flavor that won’t influence other ingredients’ tastes. Olive oil infuses food with nuanced, peppery notes that enhance certain cuisines like Italian or Greek.
Blending and Mixing Oils
Blending grapeseed and olive oil allows home chefs to balance flavors and smoking points. You can optimize nutrition by making dressings with extra virgin olive oil and grapeseed in a 2:1 ratio.
Frying Performance
For frying shrimp, French fries or fried chicken, grapeseed oil is the best choice. Its high smoke point and neutral flavors prevent burning and let the food’s texture and taste shine through.
Cost Differences
Good quality extra virgin olive oil costs substantially more than grapeseed oil. But olive oil’s intensity means much less is needed in finished dishes. Grapeseed oil works out more economical for frying.
Potential Drawbacks and Considerations
While grapeseed and olive oil are considered healthy choices overall, there are some factors to keep in mind:
Allergies and Sensitivities
Those allergic to grapes should avoid grapeseed oil. Olive oil is generally well tolerated, but oleic acid sensitivity can occasionally occur.
GMO Status
Most grapeseed oil comes from grapes genetically engineered to resist pesticides. Certified organic grapeseed oil would be non-GMO. Most olive oil is currently non-GMO verified.
Environmental Impact
Olive trees have relatively low environmental effects compared to other oil crops. But grape agriculture depends heavily on pesticides and irrigation that burden ecosystems.
Storage Time
The more delicate omega fats in grapeseed oil mean it should be used within 6 months. Properly stored olive oil lasts over a year before degrading.
Being mindful of these minor pitfalls allows you to fully leverage grapeseed and olive oil’s nutritional upsides.
FAQs
Which is healthier, grapeseed or olive oil?
Both grapeseed and olive oils are considered healthy choices that offer different potential benefits. Olive oil provides more antioxidant polyphenols, while grapeseed oil is higher in vitamin E.
What is the smoke point of grapeseed vs. olive oil?
Grapeseed oil’s smoke point is around 420°F, while olive oil’s is around 375°F. This makes grapeseed better for high-heat frying and olive better for low-to-mid heat cooking.
Which oil has better brain benefits?
Early research shows olive oil’s fatty acid makeup and antioxidant content may help prevent cognitive decline from Alzheimer’s disease. Grapeseed oil needs more research regarding brain health.
Can you blend grapeseed and olive oil?
Yes, blending grapeseed and olive oil lets you balance smoke points and nutrition. Try making salad dressings with 2 parts grapeseed oil to 1 part extra virgin olive oil.
Which oil is more affordable?
Grapeseed oil generally costs markedly less per ounce than high quality extra virgin olive oil. But a little olive oil goes a long way to add lots of flavor.
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.
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