Choosing the right cooking oil is the most important decision you have to make for your health. In the last few decades, there has been an influx of several options available on supermarket shelves, which has made selection confusing. Two of the major ones that remain subject to debate amongst nutritionists are "mustard oil and olive oil".
Both the oils are now mixed in traditions with a loyal follower base around the world. For a long time, olive oil has been the benchmark of the healthful Mediterranean Diet. On the other hand, cold pressed mustard oil has been the Ayurvedic wellness choice for thousands of years. Knowing the difference between mustard oil and olive oil will help you choose the right one. So, here you go!
What is the Nutritional Difference Between Mustard Oil and Olive Oil?
Both the oils have healthy fats derived from plants; however, their composition of fatty acids is significantly different. Each oil is nutritionally different, indicating its importance in contributing to long-term wellbeing.
- Monounsaturated Fatty Acids (MUFA): Olive oil contains a high concentration of Oleic Acid (>73%), which increases arterial elasticity. Similarly, mustard oil is rich in monounsaturated fats (~60%), making a proper lipid combination.
- Omega-3 Fatty Acids (Alpha-Linolenic Acid): Alpha-linolenic acid is present in mustard oil (a good quantity of Omega-3 fat ~10%). However, olive oil contains <1% of omega-3 fatty acids.
- Ratio of Omega-6:Omega-3: Natural combination of mustard oil maintains nearly ideal proportion of 1:1-1:2 of the fatty acids. Concentration of omega-3 fatty acids in olive oil is lower compared to the fats in it.
- Antioxidants: Olive oil contains antioxidants like polyphenols and squalene to protect blood vessels. Mustard oil contains allyl isothiocyanate (AITC) and large amounts of Vitamin E.
Want to learn how mustard oil may support better digestion? Read our detailed guide, Mustard Oil Benefits for Health and Digestion.
Mustard Oil vs Olive Oil: Quick Comparison
Nutritional Component (Per 100g)
Mustard Oil
Olive Oil
Monounsaturated Fats (MUFA)
60 gm
~73 gm
Polyunsaturated Fats (PUFA)
~21 gm
~11 gm
Omega-3 Fatty Acids (ALA)
~9-10 gm
< 1 gm
Saturated Fatty Acids
~12 gm
~14 gm
Smoke Point
~250°C (480°F)
~190°C (375°F)
Key Bioactive Phytonutrient
Allyl Isothiocyanate
Hydroxytyrosol & Polyphenols
Mustard Oil vs Olive Oil: For High Heat Cooking and Frying
Smoke point is the temperature at which the oil begins to degrade and give off smoke. As soon as the smoke point of any oil is reached, all the necessary nutrients of that particular oil are lost, and it gives off smoke.
- Mustard Oil Contains High Smoke Point: Kachi Ghani mustard oil contains a high smoke point, which is about 480°F (250°C). Mustard oil can be tempered in Indian tadka, sautéed, and deep fried without burning it.
- Destruction of Extra Virgin Olive Oil Due to Heat: The smoke point of extra virgin olive oil is around 190°C (375°F). The Polyphenols and flavour of the oil are destroyed due to the heat.
- Cooking Tip: Cold pressed mustard oil should be used for making curries, stir-fry, and roasting. Extra virgin olive oil should be used for salads and dips.
Mustard Oil And Olive Oil: Benefits For Heart Health
Both mustard oil and olive oil have beneficial effects on the heart, but through different biological pathways.
- Olive Oil Decreases LDL and Increases Vessels’ Elasticity: Polyphenols in olive oil reduce the oxidation of arteries. Daily intake lowers blood pressure and makes the arteries elastic.
- Mustard Oil Maintains Healthy Cholesterol Balance and Removes Plaques: Mustard oil is beneficial due to its high content of Alpha-Linolenic Acid (ALA) to keep triglycerides in check. Mustard oil is rich in balanced fatty acids and helps prevent clogging of arteries and thrombosis.
- No Dietary Cholesterol: Both oils are plant-based, coming from seeds and fruits, so they do not contain any animal cholesterol or trans fats.
Want to make crispy and flavorful bhindi at home? Read our detailed recipe, How to Cook Crispy Bhindi Fry with Mustard Oil.
How Do the Flavour Profiles and Culinary Uses of Mustard Oil and Olive Oil Differ?
The choice of oil during the process of cooking depends a lot on its flavour.
- Flavour of Mustard Oil: Strong, sharp, spicy and warm. It makes the base flavour suitable for making regional curries, pickles and winter dishes.
- Flavour of Olive Oil: Fruity, grassy, buttery and with a slightly spicy aftertaste. It complements pasta dishes, fresh salads, grilled veggies and Mediterranean dips.
- Use in Kitchen: Combining strong mustard oil with green salad will overpower it. In the same way, adding fruity extra virgin olive oil to spicy curry will change the flavour of the dish.
Which Cooking Oil is More Economical for Daily Home Cooking?
Cost and availability are factors that need to be considered when adding healthy cooking oils to your kitchen pantry.
- Price and Availability of Mustard Oil: Mustard seeds are available in abundance in South Asia, so cold pressed mustard oil is very cheap and easily available.
- Imported Olive Oil is Expensive: Real extra virgin olive oil is often imported from Mediterranean countries and thus expensive.
- Practical Approach: Cold pressed mustard oil is good for cooking in the kitchen every day in terms of nutrition and is also cheaper.
Want to know whether sarson ka tel is suitable for people with diabetes? Read our detailed guide, Is Mustard Oil Good for Diabetes Patients?
Mustard oil vs olive oil is not a case of choosing one over the other. Both of these cooking oils have great health benefits, low saturated fat and antioxidants. Mustard oil is highly recommended if you cook dishes that require heat, such as curries and stir-fries on a tight budget. Extra virgin olive oil is also recommended for salads, cold dishes, and gentle frying. Having both healthy oils in rotation in your diet is the best thing for you.