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===== Comparison of Cooking Oils and Butters =====

^ **Oil Type** ^ **Main Source** ^ **Saturated Fat** ^ **Monounsaturated Fat** ^ **Polyunsaturated Fat** ^ **Smoke Point** ^ **Best Uses** ^ **Health Considerations** ^
| **Olive Oil (Extra Virgin)** | Olives | **Low (~14%)** | **High (~73%)** | Moderate (~11%) | ~375°F (191°C) | Salads, sautéing, dipping | High in antioxidants & heart-healthy fats |
| **Coconut Oil** | Coconut meat | **Very High (~82%)** | Low (~6%) | Very low (~2%) | ~350°F (177°C) | Baking, frying, adding flavor | High in saturated fat; may raise cholesterol |
| **Canola Oil** | Rapeseeds | Low (~7%) | **High (~63%)** | Moderate (~28%) | **~400°F (204°C)** | High-heat cooking, baking | Good omega-3 balance; often highly processed |
| **Sunflower Oil** | Sunflower seeds | Low (~10%) | Low (~20%) | **High (~66%)** | ~450°F (232°C) | Frying, roasting, high-heat cooking | High in omega-6, may cause inflammation if overused |
| **Sesame Oil** | Sesame seeds | Low (~14%) | Moderate (~39%) | **Moderate (~41%)** | ~410°F (210°C) | Stir-frying, marinades, dressings | Contains antioxidants; distinct nutty flavor |
| **Palm Oil** | Palm fruit | **High (~50%)** | Moderate (~37%) | Low (~9%) | **~450°F (232°C)** | Frying, processed foods | High in saturated fat; environmental concerns |
| **Avocado Oil** | Avocado pulp | Low (~12%) | **Very High (~70%)** | Moderate (~13%) | **~520°F (271°C)** | High-heat cooking, grilling, roasting | Heart-healthy; rich in vitamin E |
| **Peanut Oil** | Peanuts | Moderate (~17%) | High (~48%) | Moderate (~34%) | ~450°F (232°C) | Frying, Asian cuisine | High in monounsaturated fats; may cause allergies |
| **Soybean Oil** | Soybeans | Low (~15%) | Low (~24%) | **High (~61%)** | ~450°F (232°C) | Frying, processed foods | Rich in omega-6, may promote inflammation |
| **Ghee** | Clarified butter (milk fat) | **High (~62%)** | Moderate (~28%) | Low (~4%) | **~450°F (232°C)** | High-heat cooking, frying, roasting | Lactose-free; rich in vitamins A, D, E, K |
| **Butter** | Churned cream (dairy) | **High (~51%)** | Moderate (~32%) | Low (~4%) | ~350°F (177°C) | Baking, spreading, moderate-heat cooking | Contains lactose; should be used in moderation due to saturated fat, has only natural trans fats |
| **Margarine** | Processed vegetable oils | Varies (often **low**) | Varies | **High (~40%)**  | ~400°F (204°C) | Spreading, baking, some cooking | May have artificial trans fats. Choose **trans-fat-free** options; can be highly processed |

====Olive Oils====
All have same fat contents as EVOO.
^ **Olive Oil Type** ^ **Main Source** ^ **Smoke Point** ^ **Best Uses** ^ **Health Considerations** ^ **Acidity Level** ^ **Flavor & Aroma** ^ 
| **Extra Virgin Olive Oil (EVOO)** | First cold-press of fresh olives |~375°F (190°C) | Salad dressings, dipping, drizzling, finishing | Highest in antioxidants and polyphenols; heart-healthy | ≤0.8% | Rich, fruity, slightly peppery |
| **Virgin Olive Oil** | First cold-press of fresh olives | ~375°F (190°C) | Low-heat cooking, marinades | Slightly lower in antioxidants than EVOO | ≤2.0% | Milder than EVOO, slight bitterness |
| **Pure Olive Oil (Regular Olive Oil)** | Blend of refined olive oil and some EVOO | ~465°F (240°C) | Sautéing, roasting, frying | Fewer antioxidants than EVOO but still heart-healthy | ~3.0% | Neutral, mild olive flavor |
| **Light Olive Oil** | Highly refined olive oil | ~470°F (245°C) | High-heat cooking, baking | Minimal antioxidants due to heavy refining | Varies (higher than EVOO) | Very mild, almost flavorless |
| **Pomace Olive Oil** | Extracted from olive pulp with solvents | ~460°F (238°C) | Deep frying, commercial use | Lowest in nutrients; may contain trace solvents | High | Neutral, lacks depth |


==== Key Takeaways ====
  * **Best for heart health:** ''Olive oil, avocado oil, canola oil'' (high in monounsaturated fats).  
  * **Best for high-heat cooking:** ''Avocado oil, sunflower oil, peanut oil, palm oil, Ghee'' (high smoke points).  
  * **Best for flavor:** ''Sesame oil, coconut oil, peanut oil'' (distinct flavors for specific cuisines), ''Butter'' (rich taste, but contains dairy).  
  * **Most controversial:** ''Palm oil (environmental issues), coconut oil (high saturated fat)''.  
  * **Should be used in moderation:** ''Soybean oil, sunflower oil'' (high in omega-6, which may promote inflammation).