Pomace Olive Oil vs. Coconut Oil, Sunflower Oil, and Canola Oil
Pomace olive oil is on the rise. You see it more and more frequently. Given the rising olive oil prices and the fact that this type of olive oil has a more affordable price, it’s no surprise. However, you certainly don’t want to base your choice solely on economic factors. That’s why we’ll help you further by looking at which oil is the healthiest choice and what you can use it for. Pomace olive oil versus coconut oil, sunflower oil, and canola oil/rapeseed oil, let’s go!
Pomace olive oil, a brief introduction
There are different types of olive oil, and pomace olive oil is one of them. This type of olive oil is made from olive pulp. After pressing our (organic) extra virgin olive oil, fresh pulp remains. We naturally produce our pomace olive oil from this pulp.
More info? You can read here how pomace olive oil is made. Additionally, you can also find what makes a good pomace olive oil. Lastly, and most importantly for this article, we’ve outlined whether pomace olive oil is healthy.
Pomace olive oil versus other oils
We’ve previously delved into a similar showdown, looking at extra virgin olive oil versus sunflower oil, coconut oil, and canola oil. We measure health by these essential factors: fats, antioxidants, vitamins, the food pyramid (schijf van vijf), and the health score from the nutritional value table. Additionally, we investigate what the oil can be used for, based on taste and smoke point. For more detailed information, check the previously mentioned article; here we’ll briefly summarize the key points:
Monounsaturated and polyunsaturated unsaturated fats are considered healthy fats and help, for example, to lower your cholesterol, prevent cardiovascular diseases, and aid in weight loss. All other fats, such as saturated and trans fats, are not healthy. They have various negative effects on your health, such as weight gain and disease risks.
Antioxidants are a collective term for vitamins E and C, beta-carotene, the body’s own glutathione, trace elements like selenium and zinc, and bioactive substances such as flavonoids from fruits and vegetables. They all have a positive influence on health, which is why we include them in this analysis.
The food pyramid (schijf van vijf) and the health score are also important factors for assessing health. The food pyramid is developed by the Dutch Nutrition Centre and shows what a healthy diet consists of. Additionally, a representative and quantitative market survey conducted among twelve hundred consumers determines the health score of food. We take this into account as well.
Finally, we look at the applicability of the oil. The taste, whether strong or mild, is important. Additionally, it’s essential to know the smoke point, which refers to the temperature at which the oil starts to smoke. Once it smokes, the oil essentially burns, and that’s not good! So, it’s time for pomace olive oil versus other oils!
Pomace olive oil
Is pomace olive oil healthy? In this detailed article from the Olive Oil Times, much scientific research is cited to answer that question. This oil contains many unsaturated fats (on average 75%). The article also concludes that it contains many polyphenols (a type of antioxidant). A crucial note is that pomace olive oil should be produced in the most natural and beautiful way possible.
Pomace olive oil is included in the food pyramid. The health score is challenging to determine because this applies to olive oil in general (which has a 8.3). This score will probably be slightly lower for pomace olive oil. Let’s estimate it between a 7 and 8!
Due to the production process, pomace olive oil has a milder taste. If you don’t want to add a strong olive oil flavor while cooking or frying, pomace olive oil is a great option. Additionally, it can be heated up to 260 degrees Celsius, making it perfect for cooking and frying at high temperatures.
And what about pomace olive oil versus extra virgin olive oil? We use extra virgin olive oil for cold dishes, such as with bread, over salads, or in sauces. It has more flavor and is packed with healthy nutrients such as vitamins, minerals, polyphenols, and antioxidants. You can also cook and fry with this type of olive oil up to 207 degrees Celsius. In short: it’s up to you! Now, let’s move on to pomace olive oil versus coconut oil.
Coconut oil
Coconut oil primarily consists of saturated fats, which are the unhealthy fats. It also contains some antioxidant nutrients, but far fewer than pomace olive oil. Lastly, it’s important to check whether the oil comes from a virgin, cold-pressed coconut. We also advise against choosing the ‘deodorized’ version. Carefully check the label or ask for it in a specialized store.
Coconut oil is not part of the food pyramid. Additionally, coconut oil has a health score of 5.6. You can read more about the health benefits of coconut oil here.
Finally, unrefined coconut oil (the healthiest variant) can be heated up to 177 degrees Celsius. Refined coconut oil can be heated up to 230 degrees Celsius.
Sunflower oil
Sunflower oil contains about 85% unsaturated fats, including 22% monounsaturated and 63% polyunsaturated fats. Some of these polyunsaturated fats, such as linoleic acid, are essential and must be obtained through diet. Sunflower oil is rich in vitamin E. Just one tablespoon gives you almost your daily requirement.
Sunflower oil is part of the food pyramid. Additionally, it has a health score of 7.2. You can find more information on whether sunflower oil is healthy here.
Lastly, sunflower oil has a smoke point of 227 degrees Celsius. As for taste, sunflower oil is quite neutral, which is great for stir-frying when you don’t want to add (extra) flavor to your dish. However, this makes it less suitable for use with bread, in sauces, or over salads.
One important note is that sunflower seeds need to be heavily processed to produce this oil. This involves machines, high temperatures, solvents, and bleach. Not exactly healthy additives for people or the environment!
Canola oil/Rapeseed oil
The canola plant (wild variant rapeseed) is closely related, so we consider them the same. Canola oil has the lowest percentage of saturated fats among all vegetable oils, about 7%. It also contains valuable omega-3 and omega-6 fatty acids and a high content of unsaturated fats, about 60% monounsaturated fats, and about 30% polyunsaturated fats. Canola oil naturally contains a lot of vitamin E and K, but that’s about it.
Unfortunately, little is known about rapeseed oil. It’s not included in the food pyramid, though it seems it could be. Additionally, it does not have a health score, but there is a subjective rating, which is a 5.3. You can read all about whether canola/rapeseed oil is healthy here.
The taste of canola oil is very mild and neutral, which is why it is sometimes chosen over the strong flavor of olive oil. However, opinions differ on whether or not it should be heated. You can safely heat canola oil up to 180 degrees Celsius.
It’s important to note that the production process is often not natural. In many cases, canola oil is extracted using the toxic substance hexane and then refined unnaturally. This process removes its healthy nutrients. Make sure you choose a cold-pressed canola oil.
Pomace olive oil versus the rest
Finally, let’s summarize pomace olive oil versus coconut oil, sunflower oil, and rapeseed/canola oil:
- Pomace olive oil performs well and seems to come out on top in our research. Like canola oil, olive oil has a good balance of unsaturated and saturated fats. What makes pomace olive oil healthier is its higher content of healthy antioxidants.
- Canola/rapeseed oil contains a large amount of unsaturated fats and some good vitamins. This makes it a healthy oil. The only downside is that canola oil also undergoes a chemical process, which can leave traces of trans fats and plant toxins.
- Sunflower oil scores slightly higher than canola oil in the nutritional value table, but in our conclusion, we judge it differently. This is due to the high amount of omega-6, which, in an unbalanced ratio with omega-3, can have health drawbacks. Additionally, sunflower seeds are heavily processed during production, increasing the chance of trans fats and toxins being present.
- Coconut oil is the least healthy of the four. This is due to the amount of saturated fats, the minimal presence of healthy unsaturated fats, and the low number of antioxidants.
