Olive and rapeseed oil are both nutritionally packed oil.
Olive oil is the most popular oil due to its high nutritional value, while rapeseed is not popular like olive oil but contains more nutrients compared.
Let’s explore the nutrition value they both provide.
Olive Oil Nutrition Value
Olive oil is obtained from olives, a traditional tree crop of the Mediterranean Basin. It is the most popular oil among health enthusiast.
1 ounce (28g) of olive oil contains (DV – Daily Value): (1)
- Calories – 248
- Saturated fat – 3.9g (19% of DV)
- Monounsaturated fat – 20.4g
- Polyunsaturated fat – 2.9g
- Omega 3– 213 mg
- Omega 6 – 2734 mg
- Vitamin E – 4mg (20% of DV)
- Vitamin K – 16.9 mcg (21% of DV)
Rapeseed Nutrition Value
1 ounce (28g) of rapeseed contains: (3)
- Calories – 248
- Saturated fat – 2.1g (10% of DV)
- Monounsaturated fat – 17.7g
- Polyunsaturated fat – 7.9g
- Omega 3– 2559 mg
- Omega 6 – 5221 mg
- Vitamin E – 4.9mg (24% of DV)
- Vitamin K – 20mcg (25% of DV)
As you go through the nutritional value of both oil, you will find out that the nutritional value of rapeseed is quite higher.
Rapeseed contains 10 times higher Omega 3 compared to Olive oil. While the rapeseed balance the proportion of Omega 6 : Omega 3 as per the recommendation of 2:1.
If you are looking to increase your omega 3 intake the most preferred choice can be rapeseed over olive oil. Yet it is not necessary to quit olive oil, while they can also be used with the combination.
Now you don’t need to depend only on olive oil when you get a healthier option.
Omega 3 is the healthiest fat yet scarce in the diet. Eating omega 3 rich food provides a wide range of benefits.
- It is required for the healthy development of the brain.
- Protects from Macular degeneration.
- Protect from heart disease by lowering LDL cholesterol, increasing HDL cholesterol, prevent plaque
- buildup and lowers blood pressure.
- It controls inflammation and protects from many types of cancer
With a wide range of benefits, it’s important to meet daily Omega 3 need. While the rapeseed contains more Omega 3 so you should include it with olive oil.
Rapeseed has half the saturated fat making it a healthier choice if you are looking for low saturated fat oil.
For a healthy heart, it’s suggested to lower saturated fat and increase polyunsaturated fat.
Both oils are low in saturated fat, yet rapeseed contains lower compared to olive oil.
Vitamin E and Vitamin K
They both have a good amount of Vitamin E and Vitamin K, fat-soluble antioxidants. Yet, rapeseed contains a slightly higher than olive oil.
Both vitamins possess strong antioxidants property thus increase the protection from oxidative stress and inflammation.
With increased protection from oxidative stress and inflammation, they protect from major of the choric diseases.
Extra virgin olive oil has a higher value of phenolic compound which increases the potential benefits.
While the rapeseed contains a lower level of phenolic compounds compared to olive oil.
Yet, rapeseed is said to be equally healthy as olive oil. (4)
You can use rapeseed in your cooking along with Olive oil. (5)
Olive oil and rapeseed are both healthy and they can be used in cooking. They both have high heat point while the rapeseed has slightly high.
With all the nutrition fact it’s on you to choose the oil. The best practice you can adopt is cook food at high temperature using rapeseed while use olive oil in salad dressing.
Yet when you add both oil, mind over the quantity you add.