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Avocado oil vs. Coconut oil — In-Depth Nutrition Comparison

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How are Avocado oil and Coconut oil different?

  • Avocado oil is higher than Coconut oil in Monounsaturated Fat, and Polyunsaturated fat.
  • Coconut oil covers your daily need of Saturated Fat 355% more than Avocado oil.
  • Avocado oil contains 11 times more Monounsaturated Fat than Coconut oil. Avocado oil contains 70.554g of Monounsaturated Fat, while Coconut oil contains 6.332g.
  • Avocado oil is lower in Saturated Fat.

Oil, avocado and Oil, coconut types were used in this article.

Infographic

Avocado oil vs Coconut oil infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Zinc +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Zinc +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 3% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 99.06
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Contains more Water +∞%
Contains more Other +∞%
Equal in Fats - 99.06

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +1014.2%
Contains more Polyunsaturated fat +692.4%
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
91% 7% 2%
Saturated Fat: 82.475 g
Monounsaturated Fat: 6.332 g
Polyunsaturated fat: 1.702 g
Contains less Saturated Fat -86%
Contains more Monounsaturated Fat +1014.2%
Contains more Polyunsaturated fat +692.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado oil Coconut oil
Rich in minerals ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Glycemic Index Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado oil Coconut oil Opinion
Fats 100g 99.06g Avocado oil
Calories 884kcal 892kcal Coconut oil
Calcium 0mg 1mg Coconut oil
Iron 0mg 0.05mg Coconut oil
Zinc 0mg 0.02mg Coconut oil
Vitamin E 0.11mg Coconut oil
Vitamin K 0.6µg Coconut oil
Trans Fat 0.028g Avocado oil
Saturated Fat 11.56g 82.475g Avocado oil
Monounsaturated Fat 70.554g 6.332g Avocado oil
Polyunsaturated fat 13.486g 1.702g Avocado oil
Omega-6 - Linoleic acid 1.676g Coconut oil
Omega-3 - ALA 0.019g Coconut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Coconut oil
Low Fats diet ok
Low Carbs diet Equal
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Avocado oil
0%
Coconut oil
Minerals Daily Need Coverage Score
0%
Avocado oil
0%
Coconut oil

Comparison summary

Which food is richer in minerals?
Coconut oil
Coconut oil is relatively richer in minerals
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Saturated Fat?
Avocado oil
Avocado oil is lower in Saturated Fat (difference - 70.915g)
Which food is cheaper?
Avocado oil
Avocado oil is cheaper (difference - $0.2)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/nutrients
  2. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.