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 for 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.

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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" charts below show how much of the daily needs can be covered by 300 grams of the food.

Avocado oil

Coconut oil

Contains more CalciumCalcium	+∞%
Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Avocado oil

Coconut oil

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	11.56g	82.475g	322%
Monounsaturated fat	70.554g	6.332g	161%
Polyunsaturated fat	13.486g	1.702g	79%
Fats	100g	99.06g	1%
Iron	0mg	0.05mg	1%
Vitamin E		0.11mg	1%
Vitamin K		0.6µg	1%
Calories	884kcal	892kcal	0%
Calcium	0mg	1mg	0%
Zinc	0mg	0.02mg	0%
Trans fat		0.028g	N/A
Choline		0.3mg	0%
Omega-3 - ALA		0.019g	N/A
Omega-6 - Linoleic acid		1.676g	N/A