Sunflower oil is one of the most widely used cooking oil used since
a long time in many parts of the world while organic canola oil has gained
popularity as a vegetable oil in the recent times. Both of the natural oils are
excellent sources of heart healthy unsaturated fats but differ in their fat and
other vitamin content. Also, their method and use in cooking also differs to a
great extent. Here is a quick comparison on organic canola oil and sunflower
oil that will help you know better about these oils and also will help you in
cooking healthier.
1. Different Forms
Organic canola oil comes in just one form, i.e. the pure organic oil
that is produced from the canola seeds while sunflower oil is available in
various forms. The different forms of sunflower oil are due to the difference
in processing of seeds of sunflower plant and also the difference in the amount
of monounsaturated fats present.
2. Vitamin Content
All the vegetable oils contain majorly tow kinds of vitamins –
Vitamin-E and Vitamin-K. But to get apt
dosage of these essential vitamins, one should include any form of sunflower
oil in their diet. Organic canola oil cannot provide the required amount of
vitamin-E and vitamin-K; it provides just half of what organic sunflower oil
provides.
3. Omega-3 And Omega-6
Omega-3 and omega-6 fatty acids are the components that can lower
the risk of cardiovascular diseases. Both the natural oils, organic canola oil
and organic sunflower oil are good sources of these essential fatty acids. 1
tablespoon of organic canola contains 1,3 grams of omega-3 fatty acids and the same amount of
sunflower oil contains 9 grams of omega-6 but the high-oleic form of sunflower
oil does not contain any sort of omega fatty acids.
4. Fat Content
There are essentially two types of healthy fats- monounsaturated and
polyunsaturated. These fats can control the level of bad cholesterol in our
body; also monounsaturated fats can also increase the amount of good
cholesterols in our body. High-oleic organic sunflower oil contains about 83% of
monounsaturated fats and is generally used as cooking oil for heart patients
while linoleic sunflower oil has 50% monounsaturated fats. Organic canola oil,
on the other hand contains about 120-124 calories of fat in one teaspoon.
5. Use
What type of vegetable oil should we use for cooking depends on its
smoking point. Sunflower oil has a high melting point so can be easily used for
frying without the risk of getting toxic and harmful. Organic canola oil has
somewhat moderate cooking oil, so it usually finds its use in stir frying and
baking.The use of both these oils depends upon the type of cooking you are
doing and also the health benefit you wish to include in your regular diet.
Click here to check more about organic oil.
