Avocado oil vs Canola oil - Nutrition Comparison & Health Impact

Smoke point

It is essential to mention the most remarkable points of each oil in this case. 
Avocado oil can be eaten raw or used in cooking or baking. One of the most important features of avocado oil is that it has a high smoke point. Avocado oil has a higher smoke point, and in this manner, it is a much better alternative, and it can be considered a healthy cooking oil.

The smoke point is an important indicator because when oil passes that degree of heat, it forms radicals. Thus it is always wanted to stay lower than that temperature.

Price

Canola oil is cheaper than avocado oil and widely available worldwide. The lower price of canola oil is because rapeseeds are mostly GMO and easy to grow, and it is easy to mass-produce canola oil. In the case of avocado oil, the avocado itself is more expensive, and it is harder to process the oil.

Shelf life

Canola oil has a much higher shelf life in years than avocado oil after exposure to air. Avocado oil becomes rancid after eight months of opening, even after refrigeration. However, canola oil has a longer shelf life.

Culinary usage

One of the most important characteristics of avocado oil is that it can be used in its raw state when eaten, whereas canola oil is not usually used. Avocado oil can be used in baking and cooking, like canola oil. Canola oil is also used in frying. 
Canola oil usually doesn’t have much flavor and keeps the primary flavors of the prepared food exposed; however, avocado oil masks some flavors from a prepared dish.

Calories

They have the same calories, which are equal to 884 calories. They are high in calories.

Glycemic index

Their glycemic index is equal to 0.

Carbs and proteins

They contain 0g of carbs and proteins. They are pure oils.

Fats

Their total weight is equal to their fat content. However, it is essential to dig into the fat profiles of both. They mostly contain unsaturated fats, which is an important indicator.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Avocado oil

1

Saturated fat: Sat. Fat 11.56 g

Monounsaturated fat: Mono. Fat 70.554 g

Polyunsaturated fat: Poly. Fat 13.486 g

Canola oil

2

Saturated fat: Sat. Fat 7.365 g

Monounsaturated fat: Mono. Fat 63.276 g

Polyunsaturated fat: Poly. Fat 28.142 g

Contains more Mono. FatMonounsaturated fat

+11.5%

Contains less Sat. FatSaturated fat	-36.3%
Contains more Poly. FatPolyunsaturated fat	+108.7%

Saturated fats

Avocado oil contains more saturated fats than canola oil.

Unsaturated fats

Overall, canola oil has more unsaturated fats than avocado oil.

Vitamins and minerals

They are very low in vitamins and minerals. Avocado oil lacks many minerals and vitamins, whereas canola oil is richer in vitamin K and vitamin E.

Cholesterol

Both have no cholesterol.

Vegan diet

Vegans can consume both of these oils since they are plant-based oils. Avocado oil can also be used instead of butter in several situations since it has a stronger flavor than canola oil.

Keto

Both oils can be used in the keto diet since they contain 0g of carbs and a higher unsaturated to saturated fat ratio.

Cardiovascular health

Section reviewed by cardiologist Astghik Grigoryan

Cardiovascular disease (CVD) is a significant concern worldwide, and dietary choices, including the types of oils consumed, can play a role in its prevention or exacerbation. Both avocado oil and canola oil are commonly used cooking oils, and they have different compositions that may affect cardiovascular health (1, 2).

Monounsaturated Fats (MUFA): Both oils are rich in monounsaturated fats, particularly oleic acid, which can help improve cardiovascular health by reducing LDL (bad cholesterol) levels, thereby lowering the risk of heart disease.

Polyunsaturated Fats (PUFA): Canola oil contains a higher proportion of polyunsaturated fats, including omega-3 and omega-6 fatty acids, which are essential for reducing inflammation and promoting heart health.

Saturated Fats: Both oils are low in saturated fats, which are linked to increased cardiovascular risk. Choosing oils low in saturated fats, like avocado and canola oil, supports heart health.

Canola oil is rich in vitamin E, a potent antioxidant known for its ability to reduce oxidative stress in the body. Oxidative stress plays a significant role in the development of various chronic diseases, including atherosclerosis, which is the hardening and narrowing of the arteries due to the buildup of plaque.

It's interesting to note that while both vitamin E and vitamin C are powerful antioxidants, studies have shown different effects regarding their impact on cardiovascular health. While vitamin E has shown potential benefits in reducing the risk of atherosclerosis, the evidence for vitamin C's similar effect is less consistent. This could be due to various factors, including differences in their mechanisms of action and how they interact with other compounds in the body.

The observation is intriguing as it suggests that avocado oil may have effects similar to those of losartan, an ARB medication. This could be due to a reduction in the actions of angiotensin II, a hormone involved in blood pressure regulation and myocardial remodeling. These findings point to a potential mechanism by which avocado oil could positively impact cardiovascular health, similar to the actions of ARB medications. Further research could help clarify these mechanisms and their implications for cardiovascular health (4).

Inflammation and antioxidation

Lutein which is high in avocado oil is an antioxidant that reduces oxidative damage. It is linked with decreased rates of cataract development and macular degeneration. (5)(6)(7)

Avocado oil is also linked with decreased inflammatory processes of arthritis. (8) 

When it comes to canola oil, especially when it comes to frying, the system has increased inflammatory markers. In addition to that, there is increased damage caused by oxidative stress. Somehow the opposite effects of avocado oil. (9)