There are a lot of confusing opinions about cooking oils out there, which can make it hard to know which ones to use.
Vegetable oil and sunflower oil are two options you may have come across in recipes for baked goods or fried foods. Is one of these oils healthier? Are they processed the same way? Is one better for high-temperature cooking? And what is vegetable oil, anyway?
If you’ve been asking any of these questions, you’ve come to the right place. As a registered dietitian, I’ll discuss the most important differences between vegetable oil vs. sunflower oil so that you can make the most informed decision.
Vegetable oil vs. sunflower oil – a brief comparison
Vegetable oil and sunflower oil are both plant-based, unsaturated fats that can help improve heart health when used to replace saturated fats in the diet.
Vegetable oil (typically soybean oil) is usually highly refined and contains more polyunsaturated fats, vitamin K, phytosterols, and the antioxidant squalene.
Sunflower oil is richer in monounsaturated fats, vitamin E, and polyphenols. It’s available in refined, expeller-pressed, and cold-pressed varieties.
Both are neutral in flavor, making them well-suited for baking. They also have high smoke points and can be used for high-heat cooking. Sunflower oil probably has better oxidative stability, meaning it stays fresh longer.
What is vegetable oil?
“Vegetable oil” is a general term used to refer to edible oils sourced from plant-based foods like seeds, legumes, nuts, and fruits.
When describing bottled cooking oil, vegetable oil almost always refers to soybean oil. If you look at the ingredients list on a bottle of vegetable oil at the grocery store, odds are you’ll see “soybean oil” as the first and only ingredient.
You may see soybean oil blended with other oils, like corn oil, but most of the time “vegetable oil” is a marketing term for 100% soybean oil.
Types & processing methods
There are a few different production methods for plant-based oils. The method chosen depends on the intended use for that oil, desired flavor, or desired nutrient content.
- Cold-pressed: Cold-pressed oils are considered the highest-quality plant oils. Seeds are slowly crushed to separate the oil from the solids without using heat or chemical solvents. This preserves much of the oil’s antioxidants, but it isn’t the most efficient method. Cold-pressed oils have a stronger color, aroma, and flavor.
- Expeller-pressed: This method uses heat. Seeds are rolled, heated, and crushed using an expeller press to extract the oil. The seeds may be pressed again to remove even more oil, which may or may not be deodorized. Expeller-pressed oils often retain fewer antioxidants than cold-pressed oils, but more than refined oils.
- Refined: Refined oils involve the most processing and are more neutral in flavor, aroma, and color. They’re made using the same steps as expeller-pressed oil, with the addition of chemical solvents that help extract every last bit of oil. This makes it the most efficient method of oil production. The remaining solvents are removed and the oil is deodorized, a process that uses steam to strip away unwanted off-flavors and aromas. Additional purification steps may also be used.
- High-oleic: High-oleic oils are plant-based oils with more oleic acid (a monounsaturated fat) than the original oil. They’re made by selectively breeding plants (like sunflowers) to produce seeds with more monounsaturated fats. These seeds are then used for oil.
Vegetable (soybean) oil is typically refined. Unlike extra-virgin olive oil, cold-pressed soybean oil doesn’t taste great, so refining is needed to make it suitable for consumption.
I’ve seen organic, expeller-pressed soybean oil available online, but it isn’t nearly as common as refined soybean oil.
Sunflower oil, on the other hand, can be found in cold-pressed, expeller-pressed, refined, and high-oleic varieties.
RELATED: Avocado Oil vs. Grape Seed Oil
Nutrition
As oils, vegetable oil and sunflower oil contain 100% fat and no carbohydrates or protein. As you can see in the chart below, the main difference is in the types of fat they contain. They also differ in the amounts of vitamins and other health-promoting compounds.
I’ve used soybean oil as the vegetable oil and included conventional and high-oleic varieties of sunflower oil in this comparison.
Types of fat
Vegetable oil and sunflower oil are both low in saturated fat and contain zero cholesterol.
Vegetable oil is relatively low in monounsaturated fats (MUFAs), the fat found in olives and avocados, with most of its fat content coming from polyunsaturated fats (PUFAs).
As expected, high-oleic sunflower oil is highest in MUFAs and lowest in PUFAs. Regular refined sunflower oil falls somewhere in the middle, with almost equal amounts of MUFAs and PUFAs.
RELATED: Your Guide To Vegan Fats (And Which Are The Healthiest)
Micronutrients
Vitamins E and K are the two most significant micronutrients in these oils.
Sunflower oil is one of the best vegan vitamin E sources, with upwards of 40% of your daily vitamin E needs in one tablespoon!
Vegetable oil is lower in vitamin E but wins in terms of its vitamin K content. One tablespoon of vegetable oil provides 21% of your daily needs. Sunflower oil isn’t a significant source of vitamin K.
This data comes from the USDA, but it’s important to note that vitamin levels can change based on where the soybeans or sunflowers were grown, the growing conditions, processing methods, and more.
Other compounds
One great thing about plant-based oils is that they contain a variety of other health-promoting compounds. This is true even for refined oils, although they often contain less than cold-pressed or expeller-pressed versions.
Between the two, soybean oil is a better source of squalene1, an antioxidant that protects the skin, and phytosterols, plant-based compounds that help lower cholesterol.
Sunflower oil tends to be higher in polyphenols, beneficial compounds found in berries, dark chocolate, whole grains, legumes, and tea that act as antioxidants.
Health benefits
Cardiovascular disease prevention
Vegetable oil and sunflower oil can both help you reduce your risk of developing heart disease, especially when using them to replace saturated fats in the diet. We have strong scientific evidence showing that monounsaturated and polyunsaturated fats both have this effect.
According to a 2025 study2, higher intakes of plant-based oils (including soybean oil) were associated with a significantly reduced risk of dying from heart disease. High intakes of butter, on the other hand, increased this risk.
The FDA is aligned with these findings, having approved a qualified health claim for soybean oil stating that 1.5 tablespoons of soybean oil, when used in place of saturated fats, can help reduce the risk of cardiovascular disease as long as you don’t end up consuming more calories.
And as previously mentioned, soybean oil is rich in phytosterols which can help lower cholesterol levels, a major risk factor for heart disease.
The FDA has also approved a similar qualified health claim for high-oleic oils like high-oleic sunflower oil thanks to their ability to reduce cholesterol and triglyceride levels3.
Immune support
Vitamin E is critical for supporting a strong immune system, and sunflower oil is one of the highest dietary sources along with wheat germ oil, nuts, safflower oil, corn oil, and some leafy greens.
Now, I wouldn’t start taking shots of sunflower oil for the immunity benefits, but it can be a helpful addition to a balanced, fiber-rich diet.
May fight oxidative stress
Oxidative stress is a damaging process that we’re regularly exposed to through environmental pollutants, a poor diet, sedentary lifestyles, and even the normal metabolic reactions that happen in our own bodies.
Consuming antioxidants is essential for protecting our bodies against oxidative stress and is one of the reasons why plant-based foods are so beneficial for our health.
Sunflower oil is rich in antioxidants, especially vitamin E and polyphenols. When included in a balanced diet rich in plant-based foods, sunflower oil may help protect the body against oxidative stress and keep inflammation levels low.
Soybean oil also contains antioxidants, but it may not contain enough to significantly reduce inflammation on its own4.
Bone health
Soybean oil is rich in vitamin K, an essential nutrient for maintaining strong bones. When used in combination with other vitamin K-rich foods like leafy green vegetables, edamame, and pumpkin, soybean oil can help you get enough vitamin K.
Be aware that the vitamin K in soybean oil can interfere with blood-thinning medications like warfarin. You don’t have to avoid vitamin K-rich foods on these medications, but you do need to keep your vitamin K intake consistent every day. If you want to use more soybean oil, talk to your physician so they can determine the appropriate medication dosage.
Increased nutrient absorption
Using oils to cook your food can help boost your body’s absorption of the fat-soluble vitamins A, D, E, and K.
Fats also help your body absorb carotenoids, such as the beta-carotene in carrots and heart-healthy lycopene in tomatoes.
Rancidity
Most of us know to avoid consuming rancid oils, or oils that have gone bad. When an oil goes rancid, its fats break down and develop off-flavors, colors, and aromas.
All oils will eventually go bad, especially if stored inappropriately or heated too high. Some oils, however, are much better at resisting this process.
To understand how to choose an oil that won’t go bad as quickly, let’s learn more about two important factors: smoke point and oxidative stability.
Smoke point
When heated to a high enough temperature, all oils will start to burn and smoke. This happens more quickly for some oils and is a sign that the oil has started to degrade.
Typically, oils with higher smoke points are used for high-heat cooking methods like roasting, pan-frying, and deep-frying.
As you can see below, cold-pressed (unrefined) sunflower oil has the lowest smoke point. Vegetable oil has a much higher smoke point, as does refined sunflower oil. High-oleic sunflower oil has the highest smoke point.
- Unrefined sunflower oil: 320℉
- Vegetable (soybean) oil: 450℉
- Refined sunflower oil: 464℉
- High-oleic sunflower oil: 478℉
While smoke point is a helpful consideration when choosing an oil, it isn’t the most reliable indicator of how well an oil will resist degradation. That honor lies with an oil’s oxidative stability.
RELATED: Canola Oil vs. Grapeseed Oil
Oxidative stability
The oxidative stability5 of an oil refers to how well it resists oxidation, an unavoidable process that involves the slow degradation of an oil over time. The better an oil resists oxidation, the longer it stays fresh.
Heat, light, and exposure to oxygen make oils more susceptible to oxidation, so be sure to store them in airtight bottles in a cool, dark place.
Certain compounds in the oils themselves offer protection against oxidation. These include:
- High proportions of saturated fats or monounsaturated fats
- High amounts of antioxidants and polyphenols
- Low levels of polyunsaturated fats
Soybean oil does contain some antioxidants, but it’s very high in polyunsaturated fats. This means it’s more prone to oxidation compared to sunflower oil, which is higher in antioxidant vitamin E and monounsaturated fats.
High-oleic sunflower oil likely has the highest oxidative stability, considering how rich it is in monounsaturated fats. This means it probably stays fresh longer than soybean oil.
Culinary uses
Vegetable oil is primarily used for cooking. Its neutral flavor and high smoke point make it well-suited for sauteing, baking, roasting, pan-frying, and deep-frying. Refined and high-oleic sunflower oil can also be used for these purposes.
Cold-pressed sunflower oil has a stronger flavor and tastes better on its own, so it can be used for simple salad dressings or to drizzle over a finished dish.
Price
If you’re looking for the most affordable option, vegetable oil is almost always going to be the winner. Refined oils are generally cheaper than less refined oils, and soybean oil is always refined to some degree.
Sunflower oil pricing varies based on the degree of processing and novelty. Higher-quality cold-pressed and high-oleic oils usually cost more than refined sunflower oil.
Vegetable oil vs. sunflower oil – which should you choose?
Ultimately, the best choice between vegetable oil and sunflower oil depends on your cooking needs, budget, and nutritional preferences.
If you’re looking for an affordable, all-purpose cooking oil with a neutral flavor, vegetable (soybean) oil is a reliable option for frying, baking, and roasting. It’s also a helpful option for boosting your vitamin K intake.
On the other hand, if you prefer an oil that will stay fresh in your pantry longer, contains more vitamin E and antioxidants, and comes in cold-pressed or high-oleic varieties, sunflower oil may be the better fit.
Both oils have heart-healthy benefits when used in moderation, especially when used to replace saturated fats like butter, tallow, or coconut oil, so the best choice comes down to how you plan to use them in your kitchen.
Wondering how sunflower oil compares to other cooking oils? Check out my post comparing Canola Oil vs. Sunflower Oil.
The scientific information in this article was accurate at the time of publishing but may change over time as new research becomes available.
References
- Tian M, Bai Y, Tian H, Zhao X. The Chemical Composition and Health-Promoting Benefits of Vegetable Oils-A Review. Molecules. 2023;28(17):6393. Published 2023 Sep 1. doi:10.3390/molecules28176393
- Zhang Y, Chadaideh KS, Li Y, et al. Butter and Plant-Based Oils Intake and Mortality. JAMA Intern Med. Published online March 6, 2025. doi:10.1001/jamainternmed.2025.0205
- Rosqvist F, Niinistö S. Fats and oils – a scoping review for Nordic Nutrition Recommendations 2023. Food Nutr Res. 2024;68:10.29219/fnr.v68.10487. Published 2024 Feb 9. doi:10.29219/fnr.v68.10487
- Messina M, Shearer G, Petersen K. Soybean oil lowers circulating cholesterol levels and coronary heart disease risk, and has no effect on markers of inflammation and oxidation. Nutrition. 2021;89:111343. doi:10.1016/j.nut.2021.111343
- Loganathan R, et al. A review on lipid oxidation in edible oils. Malaysian Journal of Analytical Sciences. 2022;26(6):1378-1393. Published 2022 Dec 27.
