As someone who has only just recently discovered that there is a difference between extra virgin olive oil (EVOO) and regular “olive oil,” it has made me more curious about a lot of other cooking oils. Depending on where you live, there are more options on the shelves, so this post is part of my exploration into those options.
Today we’re comparing peanut oil (groundnut oil) and olive oil, with a focus on smoke point, monounsaturated vs polyunsaturated fats, vitamin E, LDL cholesterol, and the best uses for frying, sautéing, and salad dressings.
First, the Discovery I made: EVOO vs “Olive Oil”
“Olive oil” comes in categories:
- Extra virgin olive oil (EVOO): less processed, stronger flavour, more natural plant compounds (polyphenols).
- Virgin olive oil: a similar concept, but with a slightly different quality category.
- Refined olive oil (often sold as “olive oil” or “light olive oil”): more processed, milder flavour, fewer natural compounds.
If you buy EVOO, you’re often buying it for flavour and those extra plant compounds. If you buy refined olive oil, you’re usually buying it for a neutral taste and easier high-heat cooking.
Also, the “you can’t cook with olive oil” idea is mostly a myth. Olive oil smoke points vary by grade and quality and can be comparable to other common cooking oils.
What is Peanut Oil?
Peanut oil (groundnut oil) is made from peanuts and is a staple in many kitchens because it’s practical.
There are a few types you’ll see:
- Refined peanut oil: neutral flavour, higher smoke point, often used for frying.
- Unrefined or cold-pressed peanut oil: stronger nutty flavour, lower smoke point, and more relevant for allergy risk.
- High-oleic peanut oil: a version higher in monounsaturated fat. (Great in some commercial frying settings, but not always clearly labelled.)
Smoke Point and High Heat Cooking
Smoke point is the temperature where an oil starts to smoke and break down. Going past it can create unpleasant flavours and degrade the oil.
Typical smoke point ranges:
- Olive oil: smoke points ranging roughly from 347°F to 464°F (175°C to 240°C) depending on grade and quality.
- Refined peanut oil: commonly listed around 450°F (232°C).
- Unrefined peanut oil: much lower, often listed around 320°F (160°C).
So which is “better” for high heat?
If you’re doing high-heat cooking regularly (stir-fry, deep frying, very hot pan work), refined peanut oil is usually the easier choice because it stays neutral and handles heat well.
If you’re doing medium heat cooking (sautéing, roasting, pan cooking that is not ripping hot), EVOO can still work, and many people use it daily without issues.
Monounsaturated vs Polyunsaturated Fats
When you replace saturated and trans fats with unsaturated fats, you generally improve cholesterol patterns, including LDL (“bad cholesterol”).
- Monounsaturated fats (MUFA) are linked with better cholesterol outcomes when they replace saturated fat.
- Polyunsaturated fats (PUFA) are also heart-friendly when used instead of saturated fats, and oils with PUFA often provide vitamin E, an antioxidant nutrient.
Cooking oils are mixtures of fats, and we usually classify an oil by the largest type of fat it contains. Both peanut oil and olive oil are mostly monounsaturated, with some polyunsaturated and some saturated fat.
- Olive oil: about 75% monounsaturated and 11% polyunsaturated (with the rest mostly saturated).
- Peanut oil: about 49% monounsaturated and 34% polyunsaturated (with the rest mostly saturated).
So although olive oil is the poster child for monounsaturated fats, peanut oil is also considered a monounsaturated-rich oil.
Vitamin E and Antioxidants
Vitamin E is a fat-soluble antioxidant that helps protect cell membranes from oxidative stress, which supports healthy skin and overall immune function. It also supports normal skin barrier function, which can help reduce dryness and irritation over time. In foods like oils, vitamin E works alongside other antioxidants to help limit “wear and tear” (free radical damage) in the body.
This is where the “fair comparison” matters. Extra virgin olive oil (EVOO) is minimally processed, so it keeps more of its natural plant compounds, especially polyphenols, which is a big reason it has such a strong antioxidant reputation.
If you want to compare apples with apples, EVOO should be compared with a less refined peanut oil, like cold-pressed or expeller-pressed peanut oil. Peanut oil can provide vitamin E (tocopherols), and less refined versions may retain more of their natural minor compounds than highly refined peanut oils.
But the antioxidant “story” is not identical. EVOO tends to stand out more for polyphenols, while peanut oil’s antioxidant strength leans more on vitamin E forms and whatever minor compounds remain depending on how it was processed.
The trade-off is practical. Less refined peanut oil usually has a lower smoke point, so it is not the best choice for very high heat cooking, and it can also be a problem for peanut-allergic households because cold-pressed oils may still contain allergenic proteins. So in real life, you often end up with a two-oil approach: one oil chosen for plant compounds and flavour, and another chosen for high heat performance.
LDL Cholesterol and Heart Health
When it comes to LDL cholesterol and heart health, the biggest win is not picking a “perfect” oil. It is replacing saturated and trans fats with unsaturated fats more often. Both olive oil and peanut oil are mostly unsaturated, so both can fit into a heart-supportive eating pattern.
Where olive oil, especially EVOO, often has an advantage is that it is not only about the fatty acids. EVOO brings those extra plant compounds, and large studies have linked higher olive oil intake with lower cardiovascular risk. That does not prove olive oil is a medicine, but it supports why EVOO is so often recommended as a daily oil in heart-healthy patterns.
Peanut oil can improve the overall fat quality of your diet which supports healthier cholesterol patterns. If you are using peanut oil mainly for frying, remember that heart health is also influenced by the whole meal, not just the oil. Do you have enough fibre in your meal as this impacts how much cholesterol settles in your arteries?
Best Uses Of Olive Oil and Peanut Oil
Use refined peanut oil when:
- You want high heat performance (stir-fry, shallow frying, deep frying).
- You want a neutral flavour
- You’re cooking foods where “crisp” matters (chips, fish, fried plantain, akara).
Use extra virgin olive oil when:
- You want flavour in salad dressings and finishing (drizzle on vegetables, beans, soups).
- You’re doing low to medium heat cooking (sauté, roast, pan cooking).
Cautions and What to Watch Out For
1) Peanut allergy
If you or your child has a peanut allergy highly refined peanut oil is unlikely to cause a reaction for many people, but cold-pressed/expelled/unrefined peanut oil should be avoided.
2) Don’t reuse frying oil endlessly
Reheating oil repeatedly breaks it down and increases oxidation products. If you fry often, it’s worth being disciplined about oil quality and reuse.
3) “Olive oil quality” issues
Olive oil is one of those products where quality varies widely. If you want EVOO benefits, buy from reputable brands and store it correctly (cool, dark, sealed).
Conclusion
I have adopted a two-oil strategy as I have found this to be the simplest and most realistic. Extra virgin olive oil is hard to beat because it is easy to find in our local supermarket. I use a refined oil for highheat cooking like making my favourite snack (stovetop popcorn yum! 😋) and I now use extra virgin olive oil for everything else.
FAQs
Can I fry with extra virgin olive oil?
Many sources explain that olive oil can be used for cooking and that smoke point varies by grade and quality. For very high heat frying, many people still prefer refined oils.
Is peanut oil healthier than olive oil?
Both are mostly unsaturated fats, but EVOO has more research behind it for heart-health dietary patterns, likely because of its plant compounds and how it’s used.
Is peanut oil inflammatory because it has omega-6?
Omega-6 fats are not automatically “bad.” What matters is the overall diet pattern and replacing saturated and trans fats with unsaturated fats.
Is peanut oil safe for peanut allergy?
Highly refined peanut oil is often tolerated by many people with peanut allergy, but cold-pressed or unrefined peanut oil should be avoided if you have peanut allergies.
References:
1) UC Davis (UC Food Quality). “Olive Oil Myths and Facts” (includes smoke point range and cooking guidance).
https://ucfoodquality.ucdavis.edu/olive-oil/olive-oil-myths-and-facts
2) UC Davis Olive Center (PDF). “Ten Myths & Facts About Olive Oil” (smoke point range 347°F to 464°F; cooking myth-busting).
https://olivecenter.ucdavis.edu/sites/g/files/dgvnsk14776/files/media/documents/myths1933.pdf
3) American Heart Association. “Healthy Cooking Oils” (replacing saturated/trans with unsaturated fats).
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils
4) American Heart Association. “Fats in Foods” (unsaturated fats help lower LDL; oils rich in PUFA provide vitamin E).
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fats-in-foods
5) Ke Y, et al. (2024). “Olive oil intake and cardiovascular disease, cancer, and all-cause mortality: a systematic review and dose-response meta-analysis of prospective cohort studies.” (PubMed record).
https://pubmed.ncbi.nlm.nih.gov/38568797/
6) García A, et al. (2006). “Effect of refining on the phenolic composition of crude olive oils.” Journal of the American Oil Chemists’ Society. (Refining removes most polyphenols.)
https://link.springer.com/article/10.1007/s11746-006-1189-8
7) Huang Y, et al. (2022). “Quality evaluation of oil by cold-pressed peanut from different peanut varieties…” (Includes tocopherols/vitamin E forms in peanut oil.)
https://pmc.ncbi.nlm.nih.gov/articles/PMC9179141/
8) Yang KM, et al. (2022). “Chemical Properties of Peanut Oil from Arachis hypogaea…” (Background on peanut oil composition and minor compounds.)
https://pmc.ncbi.nlm.nih.gov/articles/PMC9606997/
9) Grajzer M, et al. (2020). “Characteristics and Antioxidant Potential of Cold-Pressed Oils” (cold-pressed oils retain more bioactive substances than refined).
https://www.mdpi.com/2304-8158/9/11/1630
10) ASCIA (Australasian Society of Clinical Immunology and Allergy). “Dietary Guide – Peanut Allergy” (refined peanut oil unlikely to cause reaction; avoid cold-pressed/expeller/expressed).
https://www.allergy.org.au/patients/food-allergy/ascia-dietary-avoidance-for-food-allergy/peanut
11) ThermoWorks. “Oil Smoke Points: Thermal Principles and Temp Chart” (refined vs unrefined peanut oil smoke points; EVOO smoke point).
https://blog.thermoworks.com/oil-smoke-point-temps/
12) National Heart Foundation of Australia. “Fats, Oils and Heart Health” (saturated/trans raise cholesterol; mono/poly support heart health).
https://www.heartfoundation.org.au/healthy-living/healthy-eating/fats-oils-and-heart-health