Extra virgin olive oil and cooking olive oil are both types of olive oil, but they have distinct differences in terms of quality, flavor, and usage.

1. Quality:

Extra virgin olive oil is the highest quality olive oil and is made from the first pressing of olives. It has an acidity level of less than 0.8% and is free from any defects or chemical processing. On the other hand, cooking olive oil, also known as pure or regular olive oil, is a blend of virgin olive oil and refined olive oil. It has a higher acidity level, typically around 1-3%.

2. Flavor:

Extra virgin olive oil has a more robust and fruity flavor profile due to its superior quality and minimal processing. It offers a wide range of flavors, such as grassy, peppery, or even nutty notes, depending on the type of olives used and the region of production. Cooking olive oil, on the other hand, has a milder and more neutral flavor, making it suitable for various cooking methods without overpowering the dish's taste.

3. Usage:

Due to its high quality and distinct flavor, extra virgin olive oil is best used in dishes where its flavor can shine through, such as drizzling over salads, dipping bread, or finishing a dish. Its delicate flavors can enhance the overall taste of the dish. Cooking olive oil, with its milder flavor, is more suitable for high-heat cooking methods like frying, sautéing, or baking. It has a higher smoke point, making it more stable at higher temperatures.

When it comes to nutritional value, both extra virgin olive oil and cooking olive oil are considered healthy options. They are rich in monounsaturated fats, which are beneficial for heart health. They also contain antioxidants and other beneficial compounds.

References:

• The Olive Oil Source - Extra Virgin Olive Oil
• Olive Oil Times - Cooking with Olive Oil