Soyabean Oil vs Mustard Oil: Which is Better for Health?

When it comes to choosing the right cooking oil, health-conscious individuals often face a dilemma. Two popular oils, soyabean oil and mustard oil, are commonly found in kitchens worldwide. Both oils have been praised for their unique health benefits, but which one is truly better for your health? In this article, we’ll break down the health aspects of soyabean oil vs mustard oil, so you can make an informed decision. Whether you’re using soyabean oil for cooking or considering the potential benefits of mustard oil, we’ve got you covered.

What is Soyabean Oil?

Soyabean oil is a vegetable oil derived from the seeds of the soyabean plant (Glycine max). It is one of the most commonly used oils globally due to its neutral flavor, high smoke point, and versatility in cooking. Soyabean oil is rich in polyunsaturated fats, particularly omega-3 and omega-6 fatty acids, which are essential for various bodily functions.

Types of Soyabean Oil:

1. Refined Soyabean Oil – The most common form used in cooking. It undergoes a refining process to remove impurities and has a higher smoke point, making it suitable for high-heat cooking methods.
2. Unrefined Soyabean Oil – This version retains more nutrients but has a lower smoke point, making it less ideal for high-temperature cooking.

What is Mustard Oil?

Mustard oil is a plant-based oil extracted from the seeds of the mustard plant (Brassica species). Widely used in Indian and Asian cuisines, mustard oil has a pungent flavor and aroma. It contains monounsaturated fatty acids (MUFA), polyunsaturated fatty acids (PUFA), and omega-3 fatty acids, along with various antioxidants that promote overall health.

Types of Mustard Oil:

1. Cold-Pressed Mustard Oil – Also known as “kachi ghani” oil, this oil is extracted through cold-pressing, preserving the natural nutrients.
2. Refined Mustard Oil – Refined mustard oil is processed to remove impurities and has a milder flavor and higher smoke point.

Nutritional Comparison: Soyabean Oil vs Mustard Oil

When comparing soyabean oil and mustard oil, understanding their nutritional composition is key to deciding which is better for your health. Here’s a quick overview:

 

Nutrient	Soyabean Oil (per 100g)	Mustard Oil (per 100g)
Calories	884 kcal	884 kcal
Total Fat	100g	100g
Saturated Fat	15g	7g
Monounsaturated Fat	24g	58g
Polyunsaturated Fat	58g	21g
Omega-3 Fatty Acids	7g	10g
Omega-6 Fatty Acids	51g	11g
Vitamin E	8.8 mg	13 mg

 

As you can see, mustard oil contains a higher amount of monounsaturated fats (MUFA), which are known to have a positive effect on heart health. Soyabean oil, on the other hand, has a higher polyunsaturated fat content, which is also beneficial for your body when consumed in moderation.

Health Benefits of Soyabean Oil

1. Rich in Omega-3 Fatty Acids

Soyabean oil is a great source of omega-3 fatty acids, which are essential for heart health, brain function, and inflammation control. Omega-3s help reduce the risk of cardiovascular diseases by lowering bad cholesterol (LDL) and increasing good cholesterol (HDL).

2. Supports Skin Health

The vitamin E content in soyabean oil acts as a potent antioxidant that protects skin cells from oxidative stress. It helps maintain healthy skin by reducing the appearance of wrinkles and signs of aging.

3. May Reduce the Risk of Heart Disease

The polyunsaturated fats in soyabean oil can improve cholesterol levels and help reduce the risk of heart disease. Consuming soyabean oil regularly in moderate amounts can improve your lipid profile and overall cardiovascular health.

Health Benefits of Mustard Oil

1. Promotes Heart Health

Mustard oil contains monounsaturated fats (MUFA) that can help lower LDL cholesterol levels and reduce the risk of heart disease. The oil’s high content of omega-3 fatty acids also contributes to heart health by improving blood circulation and reducing inflammation.

2. Has Antimicrobial Properties

The presence of natural compounds such as allyl isothiocyanate in mustard oil gives it antimicrobial and antifungal properties, which can help protect against infections when used in cooking or applied topically.

3. Boosts Digestion

Mustard oil is known to promote digestion. It stimulates the production of bile, which aids in the breakdown of fats and enhances overall digestive function.

Smoking Point: Which Oil is Better for Cooking?

The smoking point of an oil is an important factor to consider when choosing an oil for cooking. The higher the smoking point, the better the oil is for high-heat cooking methods like frying.

• Soyabean Oil: The refined version of soyabean oil has a high smoking point of around 450°F (232°C), making it ideal for frying, sautéing, and grilling.
• Mustard Oil: The smoking point of mustard oil is around 400°F (204°C), which is slightly lower than soyabean oil but still suitable for most cooking methods.

Both oils are suitable for high-heat cooking, but soyabean oil may be a better option for deep frying due to its higher smoke point.

Which Oil is Better for Heart Health?

Both soyabean oil and mustard oil have heart-healthy properties, but they work in slightly different ways.

• Soyabean Oil: Rich in polyunsaturated fats, particularly omega-6 fatty acids, soyabean oil helps reduce bad cholesterol levels and supports overall heart health.
• Mustard Oil: The monounsaturated fats in mustard oil have a more direct impact on reducing bad cholesterol levels, making it an excellent choice for heart health.

Mustard oil might be a better option for individuals looking for a more heart-healthy oil, due to its higher monounsaturated fat content.

How to Choose the Right Oil for Your Health

When deciding between soyabean oil and mustard oil, consider the following factors:

• Health Goals: If you’re aiming to increase omega-3 intake, soyabean oil may be a better choice. If you prefer monounsaturated fats, go for mustard oil.
• Cooking Methods: For high-heat cooking, soyabean oil is better due to its higher smoking point. For general cooking or light frying, both oils work well.
• Flavor Preferences: Mustard oil has a pungent flavor, which may not suit all dishes, whereas soyabean oil is neutral in taste and versatile for all types of cooking.

Soyabean Oil vs Mustard Oil: A Quick Comparison Table

Feature	Soyabean Oil	Mustard Oil
Fat Composition	Polyunsaturated fats (Omega-3 & Omega-6)	Monounsaturated fats (MUFA) & Omega-3
Health Benefits	Heart health, skin health, anti-inflammatory	Heart health, digestive health, antimicrobial properties
Smoking Point	High (450°F/232°C)	Moderate (400°F/204°C)
Best for	Deep frying, sautéing, baking	Stir-frying, grilling, salads
Flavor	Neutral	Pungent, spicy

 

Conclusion

Both soyabean oil and mustard oil have unique health benefits and culinary uses. Soyabean oil is great for heart health, skin care, and high-heat cooking due to its neutral flavor and high smoke point. On the other hand, mustard oil excels in promoting heart health, digestion, and has antimicrobial properties. If you prefer a heart-healthy oil with a neutral flavor for all kinds of cooking, soyabean oil may be the better choice. However, if you’re looking for an oil that offers distinct flavor and health benefits like improved digestion, mustard oil is an excellent option.

FAQs

Q1: What are the health benefits of soyabean oil?

Soyabean oil is rich in omega-3 fatty acids, which support heart health and brain function. It also contains vitamin E, which is good for skin health.

Q2: Can mustard oil be used for frying?

Yes, mustard oil can be used for frying, although its smoke point is slightly lower than that of soyabean oil.

Q3: Is soyabean oil better than mustard oil for heart health?

Both oils offer heart health benefits, but mustard oil is higher in monounsaturated fats, which may have a stronger impact on lowering bad cholesterol.

Q4: Which oil is better for cooking at high temperatures?

Soyabean oil is better for high-heat cooking because of its higher smoke point.

Q5: Is mustard oil good for skin health?

Mustard oil contains antioxidants that can promote skin health, although soyabean oil is also rich in vitamin E for skin benefits.