Sunflower Oil and Olive Oil: Comparison

Healthy eating involves many things: a balanced diet, proper food preservation, and proper cooking. It ensures that your body systems continue to function optimally without experiencing any health deterioration signs, including dry skin, insomnia, and colds. When it comes to cooking, your food is as healthy as the oil used to prepare it. This is where sunflower and olive oils come in.

Sunflower and olive oils are healthy cooking oils that should rarely miss in your kitchen. They are good for cardiovascular health, skin health, hair health, and brain functionality. However, each of these oils boasts its own set of nutrients and properties that dictate its effect on the body. When comparing them find out which one is better (healthier), certain factors, including purity, smoke point, and nutritional value, come into scrutiny.


Pure oil is that which has not been mixed with other oils or its refined varieties. Of the two oils, olive oil suffers the most alterations, which lower its quality and purity levels. Since it is the most popular culinary oil, many companies are producing its refined varieties to increase their market. Hence, sunflower oil could be a better option if you need pure oil.

Smoke Point

The higher the smoke point, the healthier the oil. Culinary oils with high smoke points have minimal chances of forming harmful compounds during cooking. Based on this factor, sunflower oil is a better option as it has a smoke point of about 230 degrees Celsius, while olive oil has a smoke point of approximately 190 degrees Celsius.

Nutritional Profile

Olive oil contains very high levels of omega-3 fatty acids but low levels of omega-6 and omega-9, and it has 25% saturated fats (unhealthy fats). On the other hand, sunflower oil has incredible levels of omega-6 but contains only 11% saturated fats. Olive oil has more vitamin K but less vitamin E than sunflower oil.