Olive oil versus sunflower oil. What are their health benefits and what are the differences? Is one healthier than the other? Countless studies have been conducted on sunflower oil or olive oil, so please don’t be too harsh on us for lacking nuance. Below, we’ve listed a few facts about both oils as an introduction!
Olive Oil vs. Sunflower Oil: Good and Bad Fats
Olive oil contains different types of fats. About 10% of extra virgin olive oil consists of saturated fats, which are the less healthy fats. Fortunately, Gkazas Olive Oil contains almost 80% healthy unsaturated fats, including omega-3 and omega-6 fatty acids. The Heart Foundation states that you need these fats every day. Of course, too much is also not good. Unsaturated fats are linked to a reduced risk of high blood pressure and a decrease in cholesterol, both of which are associated with heart disease. Research shows, as we have previously mentioned, that olive oil benefits heart health in multiple ways and reduces the chances of cardiovascular risks.
Now for the (un)saturated fats in sunflower oil. This oil is made up of about 85% unsaturated fats, with 22% being monounsaturated and 63% being polyunsaturated fats. Some of these polyunsaturated fatty acids, such as linoleic acid, are essential and must be obtained through our diet because our body cannot produce them. However, sunflower oil contains a lot of omega-6 fatty acids, and too much of it can promote inflammation. That’s why it is advised to limit the consumption of sunflower oil.
By the way, want to know more about healthy unsaturated fats?
Vitamins in Olive Oil and Sunflower Oil
Olive oil contains almost ten times more vitamin K than sunflower oil, as noted in the NEVO tables. This vitamin is crucial for blood clotting and bone metabolism. It also contains vitamin A, which is absent in sunflower oil. Vitamin A is important for immunity and is often referred to as the anti-infection vitamin. You can find more information about the vitamins in olive oil.
On the other hand, sunflower oil contains as much as fifteen times more vitamin E. This means that just one tablespoon of sunflower oil already provides almost your entire daily requirement of vitamin E. Again, it’s important not to overconsume sunflower oil because excess amounts of anything are not good!
Olive Oil or Sunflower Oil: Antioxidants
Olive oil has earned a good reputation for being rich in antioxidants. Extra virgin olive oil is packed with biologically available phenolic compounds, which have been shown to have several positive effects on health. Vitamin E also acts as an antioxidant in the body. Sunflower oil contains a high amount of vitamin E, so it is also highly effective in this regard.
Baking in Sunflower Oil or Olive Oil?
We know that baking with olive oil is perfectly fine, but is baking with sunflower oil healthy? Yes, because sunflower oil, like olive oil, is largely composed of unsaturated fats and has a neutral taste (though we personally think this is a downside, as we love adding extra flavor to the dish we’re cooking). The advantage of sunflower oil is that its smoke point is at 227 degrees Celsius, compared to olive oil, which has a smoke point of 207 degrees Celsius.
Olive Oil or Sunflower Oil, Health Value
The Nutritional Value Table shows what each oil contains and gives a health rating. Olive oil scores a respectable 8.3, while sunflower oil scores a 7.2. Fun fact: There is no olive oil alternative that scores higher than 8.3…
Is Sunflower Oil Healthy?
Sunflower oil does have some (health) benefits. It is made up of about 85% unsaturated fats, with 22% being monounsaturated and 63% polyunsaturated fats. It usually contains no trans fats and is rich in vitamin E, making sunflower oil healthy. However…
It also has some drawbacks. Omega-6 is present in high amounts in sunflower oil, and too much of it can promote inflammation. The biggest downside: producing this oil requires sunflower seeds to undergo heavy processing. This process involves machines, high temperatures, solvents, and bleaching agents—not exactly healthy additions for humans or the environment. So, is sunflower oil healthy? Yes and no…
Is Olive Oil Healthy?
Let’s get straight to the point: extra virgin olive oil is healthy! It contains 75% monounsaturated fats and 10% polyunsaturated fats. These fats are very stable when heated, allowing you to heat olive oil up to 207 degrees Celsius! Extra virgin olive oil also contains polyunsaturated fats like omega-3 & omega-6 (with a ratio of 1:11). Extra virgin olive oil is also very healthy because it contains very few unhealthy saturated and trans fats. Other health benefits include its high content of vitamin E and the antioxidants, such as polyphenols, that it contains.
Conclusion, Which is Healthier, Sunflower Oil or Olive Oil?
There is no hard evidence that olive oil is healthier than sunflower oil or vice versa. Studies on this topic vary too much. Both extra virgin olive oil and sunflower oil have health benefits. One critical point raised about sunflower oil is that, in the supermarket, it is often processed sunflower oil (not fully plant-based) that may contain trans fats. This is a fat the body absolutely doesn’t need. Also, the imbalance between omega-3 and omega-6 fats is a reason to be cautious. Using sunflower oil occasionally for baking or in your salad is fine, but keep it limited!
Considering all of the above, you can choose to include both oils in your diet, as they complement each other in some areas. For daily use, however, the olive oil vs. sunflower oil debate is settled in favor of olive oil. The way to prove this is the health score of 8.3 for extra virgin olive oil compared to 7.2 for sunflower oil.
Want to know more about olive oil versus coconut oil, olive oil versus rapeseed oil, or a comprehensive scientifically backed article comparing all these oils? Click here! Want to cook like a Greek? Buy our 5-liter can of olive oil now.
