A fat is good for health if it contains a higher amount of unsaturated fat, and both olive oil and mustard oil are almost 85 to 90 percent unsaturated.
Olive oil consists of 75% monounsaturated and 10% polyunsaturated fats
while mustard oil contains 65% monounsaturated and 25% polyunsaturated fat.
Saturated fat is minimal in both. Calorie-wise, both are the same since they are 100% fat. Additionally, both provide good amounts of vitamin E and K.
Moreover, both oils have antioxidant and bad cholesterol-lowering properties, making them heart-healthy. However, mustard oil will provide the same properties at 70% less price than olive oil, but some dishes taste better when cooked with olive oil.
So, if cost is important, opt for mustard oil, but if you enjoy different cuisines, you might need both. It’s worth noting that oils are calorie-dense foods, so whether you choose olive, mustard, or any other plant based oil, most of them are high in unsaturated fat, but they become healthy only when you pay attention to their quantity.
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