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Avocado oil vs Canola oil: Health & nutrition comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on December 16, 2021
Education: Haigazian Medical University
Avocado oil
vs
Canola

Summary

Avocado oil is a healthier and better alternative than canola oil when comparing its health benefits. It is lower in vitamins. On the other hand, canola oil has a higher variety of usage, and it is cheaper and richer in vitamins K and E.

Introduction

Avocado oil is extracted from avocados which makes it a vegetable oil. It comes from the processing of avocados and extracting the oil from them. The pulp of the avocado is the primary source of the oil. Avocado oil can be eaten raw or can be used in cooking.

Canola oil comes from rapeseed; it is considered a type of rapeseed oil. The rapeseed is processed, and the oil is extracted from it. It is considered a vegetable oil. However, it is different from rapeseed oil because it is more refined and processed and contains less erucic acid.

This article will discuss the difference between avocado oil and canola oil, comparing their general differences, nutritional content, weight loss and diet, and health impacts.

General differences

This section will compare avocado oil and canola oil according to smoke point, price, shelf life, and culinary usage.

Smoke point

It is important 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. Canola oil has a lower smoke point, and in this manner, avocado oil is a much better alternative.

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

Price

Canola oil is cheaper than avocado oil and is widely more available throughout markets worldwide. The lower price of canola oil is because the rapeseeds are mostly GMO and easy to grow, and it is easy to mass-produce canola oil. Whereas 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, same with canola oil. Canola oil is also used in frying.
Canola oil usually doesn’t have much flavor and keeps the main flavors of the prepared food exposed; however, avocado oil masks some flavors from a dish that is being prepared.

Nutritional content comparison

This section will compare the nutritional composition of avocado oil and canola oil according to 100g of each.

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 important to dig into the fat profiles of both. They mostly contain unsaturated fats, which is an important indicator.

Saturated fats

Avocado oil contains more saturated fats than canola oil.

Unsaturated fats

Overall, canola oil has a higher content of unsaturated fats than avocado oil.

Vitamins and minerals

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

Weight loss and diets

Avocado oil and canola oil are the healthier types of oils available to consume. Avocado oil is a healthier alternative than canola oil when cooking. However, when it comes to comparing both to animal fats like butter and other oils that are animal-derived. These oils are healthier.

In addition to that, comparing which oil is a better alternative for frying is pointless altogether since frying food by itself is not a healthy thing to do.

Vegan diet

Vegans can consume both 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.

Health impacts

Overall, avocado oil is the healthier oil, although it is essential to mention that canola oil is also a healthy oil.

Cardiovascular health

Avocado oil contains oleic acid, linked with reduced risks of cardiovascular diseases and decreased LDL levels.

In addition to that, there is a total decrease in blood pressure to normalized ranges. (1)(2) (3)

Canola oil is linked with increased risks of metabolic syndrome rates and an overall increase in mortality rates in obese individuals. Frying with canola oil also increases trans fat levels, overall negative cardiovascular effects. (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, there are increased levels of inflammatory markers in the system. In addition to that, there is increased damage caused by oxidative stress. Somehow the opposite effects of avocado oil. (9)

Cancer

There are overall decreased risks of cancer development in avocado oil since it has antioxidative properties. (10)

Canola oil is linked with decreased risks of overall cancer. It suppresses breast cancer cells and colon cancer cells. (11)(12)(13)

However, this study indicated that the polycyclic aromatic compounds present in canola oil are linked with an increase in cancer development. (14)

Diabetes

Canola oil is linked with increased risks of metabolic syndrome and worsening the outcomes of obesity. (4)

Alpha-linoleic acid in avocado oil is linked with decreased risks of diabetes development and is safe to consume for people who suffer from metabolic syndrome with no risks of worsening the outcomes of the disease. (15) (16)

Canola oil comparisons

Also, you can read other comparisons with canola oil in the following headlines:

Canola oil vs coconut oil

Canola oil vs palm oil

References

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6600360/
  2. https://www.sciencedirect.com/science/article/abs/pii/S1756464618306583?via%3Dihub
  3. https://pubmed.ncbi.nlm.nih.gov/29753173/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6116055/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/
  6. https://pubmed.ncbi.nlm.nih.gov/17177553/
  7. https://pubmed.ncbi.nlm.nih.gov/23571649/
  8. https://www.ncbi.nlm.nih.gov/books/NBK518992/
  9. https://pubmed.ncbi.nlm.nih.gov/29920087/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5551541/
  11. https://pubmed.ncbi.nlm.nih.gov/24761850/
  12. https://pubmed.ncbi.nlm.nih.gov/23859037/
  13. https://pubmed.ncbi.nlm.nih.gov/17571951/
  14. https://pubmed.ncbi.nlm.nih.gov/34145544/
  15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3224740/
  16. https://pubmed.ncbi.nlm.nih.gov/24898228/
Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: December 16, 2021

Infographic

Avocado oil vs Canola 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 0% 0% 0% 0% 0% 0% 0% 0%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Canola
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% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Avocado oil Canola
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado oil Canola Opinion
Net carbs 0g 0g
Protein 0g 0g
Fats 100g 100g
Carbs 0g 0g
Calories 884kcal 884kcal
Starch g g
Fructose g g
Sugar g 0g Avocado oil
Fiber 0g 0g
Calcium 0mg 0mg
Iron 0mg 0mg
Magnesium 0mg 0mg
Phosphorus 0mg 0mg
Potassium 0mg 0mg
Sodium 0mg 0mg
Zinc 0mg 0mg
Copper 0mg 0mg
Vitamin A 0IU 0IU
Vitamin E mg 17.46mg Canola
Vitamin D IU 0IU Canola
Vitamin D µg 0µg Canola
Vitamin C 0mg 0mg
Vitamin B1 0mg 0mg
Vitamin B2 0mg 0mg
Vitamin B3 0mg 0mg
Vitamin B5 0mg 0mg
Vitamin B6 0mg 0mg
Folate 0µg 0µg
Vitamin B12 0µg 0µg
Vitamin K µg 71.3µg Canola
Tryptophan mg mg
Threonine mg mg
Isoleucine mg mg
Leucine mg mg
Lysine mg mg
Methionine mg mg
Phenylalanine mg mg
Valine mg mg
Histidine mg mg
Cholesterol mg 0mg Avocado oil
Trans Fat g 0.395g Avocado oil
Saturated Fat 11.56g 7.365g Canola
Monounsaturated Fat 70.554g 63.276g Avocado oil
Polyunsaturated fat 13.486g 28.142g Canola

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Canola
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet Equal
Low glycemic index diet Equal

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
0
Avocado oil
44
Canola
Mineral Summary Score
0
Avocado oil
0
Canola

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Avocado oil
0%
Canola
Carbohydrates
0%
Avocado oil
0%
Canola
Fats
462%
Avocado oil
462%
Canola

Comparison summary

Which food is lower in Saturated Fat?
Canola
Canola is lower in Saturated Fat (difference - 4.195g)
Which food is cheaper?
Canola
Canola is cheaper (difference - $2)
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 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 minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/nutrients
  2. Canola - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.