I will give you the facts as I understand them and how I use these in my daily nutrition.
The information I provide here should give you the ability to decide which oil is best for you.
First, I'll tell you that I personally use olive oil.
I use it in moderation and I track my fats that I consume each day.
I make sure they are at a safe level when Calculating My Diet.
Olive oil contains more nutrients than canola oil, so it does have more benefits.
The reason for this is that olive oil is made by pressing ripe olives and collecting the juices.
In the case of extra virgin oil, there is very little further processing is done.
This means that all the nutrients that were squeezed out remain in the oil, along with all of the natural fats.
While canola oil does not contain all of the same beneficial nutrients that you would find in olive oil it does boast some benefits.
In general it is low in saturated fats and high in omega 3 fatty acids (this is helpful to your cardiovascular system).
If you are eating more than a tablespoon or two a day...
this maybe a better choice.
Here's some other things to consider.
If you are using these in moderation and eating lean foods...
the fat's you get from oil are definitely needed in your body.
Also, due to the limited amount of processing, you gain all of the nutrient value of the olive.
Olive oil also taste better when going straight on foods such as salad dressings or dipping breads.
If you need to have more, the canola oil would be a better choice, so you do not increase your fats as quickly.
This is best to use when cooking or baking.
Bonus Tip: When possible...
this is a healthier choice to butter.
You can find spreads made with canola oil in your local market.
those are the basics of the 2 different oils.
As I said earlier, because I have my calories and my fat intake under control, I choose to go with the olive oil.
If you prefer to go with the larger amounts of oils, you may choose the other instead.
It does have it's own health benefits if used properly and in moderation.
You want to use these in moderation and keep your nutrients and calories dialed in.
This will help your body run more efficiently and perform at it's best.