Cold-Pressed Mustard Oil vs. Olive Oil: Which Wins in Nutrition & Taste?

When it comes to healthy cooking oils, cold-pressed mustard oil and olive oil are two of the most popular choices. Both are praised for their nutritional benefits and unique flavors, but which one is better for your health and cooking needs?

In this blog, we’ll compare cold-pressed mustard oil and olive oil in terms of nutrition, taste, cooking suitability, and price, helping you decide which oil deserves a spot in your kitchen.

Nutritional Showdown: Cold-Pressed Mustard Oil vs. Olive Oil

1. Fatty Acid Profile

• Cold-Pressed Mustard Oil: Rich in monounsaturated fats (MUFA) and polyunsaturated fats (PUFA), including omega-3 and omega-6 fatty acids. It also contains erucic acid, which has been debated but is generally safe in moderation.

• Olive Oil: High in monounsaturated fats (oleic acid), which support heart health. Extra virgin olive oil also contains antioxidants like polyphenols.

Winner? Both are heart-healthy, but mustard oil has more omega-3s, while olive oil has stronger antioxidant properties.

2. Smoke Point & Cooking Stability

• Cold-Pressed Mustard Oil: Has a high smoke point (around 250°C), making it great for deep frying, sautéing, and tempering.

• Olive Oil: Extra virgin olive oil has a lower smoke point (around 190°C), making it better for low-heat cooking, dressings, and dips.

Winner? For Indian cooking methods, mustard oil is more versatile, while olive oil is better for raw or light cooking.

3. Health Benefits

• Mustard Oil:

  • Boosts heart health by improving cholesterol levels.

  • Has antibacterial and anti-inflammatory properties.

  • Supports digestion and metabolism.

• Olive Oil:

  • Reduces bad cholesterol (LDL).

  • Rich in antioxidants, which fight inflammation.

  • May help in weight management.

Winner? Both have strong health benefits, but mustard oil is better for high-heat cooking and traditional remedies, while olive oil excels in Mediterranean diets.

Taste & Culinary Uses

Cold-Pressed Mustard Oil

• Flavor: Strong, pungent, and slightly spicy—perfect for Indian, Bengali, and North Eastern cuisines.

• Best for:

  • Tadka (tempering) for dals and curries

  • Pickling and marination

  • Deep frying snacks like pakoras

Olive Oil

• Flavor: Fruity, mild, and sometimes peppery (extra virgin olive oil).

• Best for:

  • Salad dressings and dips

  • Light sautéing and baking

  • Drizzling over pasta and bread

Winner? Depends on cuisine—mustard oil suits bold, spicy dishes, while olive oil is ideal for mild, Mediterranean flavors.

Price Comparison: Is Mustard Oil More Affordable?

When comparing cold-pressed mustard oil price with olive oil:

• Cold-pressed mustard oil is generally more affordable, especially in India. Prices range from ₹200 to ₹500 per liter, depending on the brand.

• Olive oil (especially extra virgin) is more expensive, ranging from ₹500 to ₹1500 per liter.

Best cold-pressed mustard oil brands (like Shop Gulab) offer premium quality at reasonable prices, making it a cost-effective choice for daily cooking.

Where to Buy & Which One to Choose?

If you’re looking to buy cold-pressed mustard oil, consider:

• Cold-pressed yellow mustard oil for a milder taste.

• Cold compressed mustard oil (another term for cold-pressed) for maximum nutrients.

Shop Gulab offers 100% pure, chemical-free cold-pressed mustard oil, perfect for cooking, hair care, and skin benefits.

Final Verdict: Which Oil Should You Use?

• Choose Cold-Pressed Mustard Oil if:

  • You cook at high temperatures.

  • You prefer strong, traditional flavors.

  • You want a budget-friendly, nutrient-rich oil.

• Choose Olive Oil if:

  • You use oil mostly for salads and low-heat cooking.

  • You prefer a mild, buttery taste.

  • You prioritize Mediterranean diet benefits.

For the best of both worlds, keep both oils in your kitchen and use them based on the dish!

Where to Buy Premium Cold-Pressed Mustard Oil?

If you’re searching for the best cold-pressed mustard oil, try Shop Gulab’s authentic, unrefined mustard oil—packed with natural goodness and free from harmful chemicals. Contact Us today to order or learn more!

Final Thoughts

Both cold-pressed mustard oil and olive oil have unique benefits. While mustard oil is better for Indian cooking and affordability, olive oil shines in salads and light dishes. The best choice depends on your culinary preferences and health goals.