Olive Oil vs Sesame Oil: Which Is Better?

 Sesame Oil

When someone pitches sesame oil vs olive oil, one must know both are used in heart-healthy dishes globally. For example, in Korean, Japanese, and Asian cuisines, sesame oil can be used as a cooking oil. Likewise, olive oil can be used in Mediterranean and Middle Eastern foods for preparation.

Both oils can be distinguished in terms of flavour, health advantages, and smoke points for frying. So, before you choose between olive oil and sesame oil, here's what you should know.

Olive Oil vs Sesame Oil – Taste

Talking about olive oil vs sesame oil, sesame oil is extracted from sesame seeds and has a nutty, earthy flavour. Olive oil is made from olives, and depending on the olive varieties used, it has a grassy, peppery, buttery, fruity, and flowery flavour. Olive oil is commonly associated with Mediterranean cuisine, although its taste’s versatility allows it to be used in different dishes globally. 

Olive Oil vs Sesame Oil – Health Benefits

Unsaturated fats, such as olive oil and sesame oil, are healthier alternatives to saturated fats. Because poly-unsaturated and mono-unsaturated fats are found in both that can help improve the lipid profile. Notably, sesame oil has more nutritional components than olive oil. Antioxidants, vitamin E, iron, potassium, vitamin K, phenol compounds, and other nutrients can be found in sesame oil.

Interestingly, both oils dramatically improved blood lipids in a random experiment that assessed the efficacy of 4 tablespoons daily for a month of each oil. In both groups, triglycerides (type of fat), bad cholesterol, weight, and waist circumference were reduced, but good cholesterol increased. The people who consumed sesame oil saw substantial reductions in triglycerides and bad cholesterol. Olive oil users had a lower body mass index and better blood fat levels. 

They are Different in Source of Origin 

Sesame oil is made from raw or toasted seeds. The oil is prepared from toasted black sesame seeds and has a coffee-like hue, but there are also golden variations. Roasted seed oils are a type of oil that has been extracted from seeds. Sesame oil is nearly clear, with slight yellowish colour and a better-balanced flavour. In addition, the antioxidant content of the raw material makes it perfect for oil pulling and healing dry skin.

Ripe olives are used to make olive oil because it is classified as vegetable oil due to its sourcing from plants.

 Sesame oil, on the other hand, is derived from a seed (sesame seed), whereas olive oil is derived from fruit. 

Sesame Oil vs Olive Oil – Price

Olive oil can be way more expensive than sesame oil. So, in terms of price, sesame oil is in your budget. It costs you less than half compared to the former. Thus, it’s an added advantage for buyers to consume Iriola’s sesame oil. 

Sesame Oil vs Olive Oil - Nutrition Information

A one-tablespoon serving of sesame oil contains the following:

  • Calories:              120
  • Protein:                 0 grams
  • Fat:                      14 grams
  • Carbohydrates:    0 grams
  • Fiber:                    0 grams
  • Sugar:                   0 grams

Sesame oil also contains omega-3 and omega-6 fatty acids, both of which are polyunsaturated fats. They’re both essential fatty acids that help prevent several diseases, including heart disease and cancer. 

They also help improve immune function. One tablespoon of olive oil (14g) provides 119 calories, 0g of protein, 0g of carbohydrates, and 14g of fat. In addition, olive oil is a good source of vitamins E and K and contains trace amounts of potassium. The following nutrition information is provided: 

  • Calories:             119
  • Fat:                       14 grams
  • Sodium:              0.3 milligrams
  • Carbohydrates:    0 grams
  • Fiber:                     0 grams
  • Sugars:                0 grams
  • Protein:                0 grams
  • Vitamin E:        1.9 milligrams
  • Vitamin K:        8.1 milligrams
  • Potassium:     0.1 milligrams

Also readBenefits Of Wood Pressed Sesame Oil


Olive oil and sesame oil are used in distinct ways in the kitchen. 

Sesame oil offered by Nayesha Mills is a wonderful alternative for Asian dishes. It  has a particular flavour that no other oil can match. It provides a long list of health benefits, including magnesium, which has been demonstrated in studies to help reduce type 2 diabetes. It has also been shown to aid with skin disorders, lower blood pressure, and improve skin. Sesame oil also has anti-cancer qualities due to the presence of phytate. Sesame seeds contain zinc, which is beneficial to bone health.

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