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Avocado oil vs Canola - In-Depth Nutrition Comparison

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Summary of differences between Avocado oil and Canola

  • Avocado oil has more Monounsaturated Fat, while Canola has more Polyunsaturated fat.
  • Avocado oil covers your daily need of Saturated Fat 21% more than Canola.
  • The amount of Saturated Fat in Canola is lower.

These are the specific foods used in this comparison Oil, avocado and Oil, canola.

Infographic

Avocado oil vs Canola infographic
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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
:
0
Canola
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 350% 0% 0% 0% 0% 0% 0% 0% 179% 0%

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 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

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

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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 Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0g)
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.

All nutrients comparison - raw data values

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

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.