Groundnut Oil vs. Canola Oil: Which is Better?

Groundnut oil and canola oil each have unique properties, benefits, and applications. 

Both oils are excellent choices, but selecting the right one depends on your culinary preferences, health goals, and budget.

In our guide, we’ll go over how the two oils differ, what matters for those in the food industry, and how to choose depending on your needs.

What is Groundnut Oil?

Groundnut oil, commonly called peanut oil, is extracted from peanuts (Arachis hypogaea). This light, golden oil has been a staple in many cuisines, cherished for its high smoke point and nutty flavour.

Groundnut oil is rich in monounsaturated and polyunsaturated fats, making it a heart-healthy option. It also contains vitamin E and resveratrol, a powerful antioxidant with anti-inflammatory properties.

Why is Peanut Oil Sometimes Called Groundnut Oil?

Although they are commonly called “peanuts” in most of the world today, the seed of this plant actually grows underground. This is why they are also referred to as “groundnuts”, and thus “groundnut oil”. 

What is Canola Oil?

Canola oil is derived from the seeds of the canola plant, a variant of rapeseed developed in Canada in the 1970s. The name "canola" stands for Canadian Oil, Low Acid.

With a high content of monounsaturated fats and alpha-linolenic acid (an omega-3 fatty acid), canola oil is recognized for its cardiovascular benefits. It also has a favourable omega-3 to omega-6 ratio, making it an excellent choice for a balanced diet.

Groundnut Oil vs. Canola Oil: Nutritional Differences

To understand the nutrition and health benefits of groundnut oil vs. canola oil, we can start by looking at the basics:

Both oils support heart health, but groundnut oil excels in antioxidant content, while canola oil boasts a superior omega-3 profile.

Groundnut Oil vs. Canola Oil: Cooking Applications

The smoke point is a critical factor when selecting cooking oils. Groundnut oil has a smoke point of 232°C, which makes it an easy choice for things like deep frying. In contrast, canola oil has a lower smoke point of 204°C. However, both of these oils are generally considered to have high smoke points.

Another factor that impacts cooking results is the flavour. While both are somewhat neutral, groundnut oil may have a slightly nutty finish. For baking and other delicate recipes, canola oil is a better choice since it won’t impact the flavour at all.

Did you know: Five Guys is known for using groundnut oil in their restaurants, and many chefs swear by the use of peanut oil for amazing, crispy fries and other deep-fried recipes.

Groundnut Oil vs. Canola Oil: Cost Considerations

Canola oil is typically more affordable than groundnut oil, making it a budget-friendly option, especially when buying in bulk. Canola oil also may be easier to find in variants like organic and non-GMO, since it’s a more widely produced oil in general.

Canola Oil or Groundnut Oil: Which Should You Choose?

At the end of the day, canola oil vs. groundnut oil completely depends on your needs and even your palate. Groundnut oil may be a good option for frequent deep-frying or if you are looking for a specific flavour profile. However, for general use, canola oil is cost-effective, neutral and versatile.

If you need help choosing a vegetable oil for your project, please contact our supply experts today, we will be happy to help!