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Avocado oil vs. Duck fat — In-Depth Nutrition Comparison

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A recap on differences between Avocado oil and Duck fat

  • Duck fat has less Polyunsaturated fat, and Monounsaturated Fat.
  • Duck fat covers your daily Saturated Fat needs 108% more than Avocado oil.
  • Avocado oil has less Saturated Fat.

Food varieties used in this article are Oil, avocado and Fat, duck.

Infographic

Avocado oil vs Duck fat 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 1.1%
Contains more SeleniumSelenium +∞%
~equal in Magnesium ~0mg
~equal in Calcium ~0mg
~equal in Potassium ~0mg
~equal in Iron ~0mg
~equal in Copper ~0mg
~equal in Zinc ~0mg
~equal in Phosphorus ~0mg
~equal in Sodium ~0mg
~equal in Manganese ~mg

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 C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 54% 144% 0% 0% 0% 0% 0% 0% 0% 0% 67%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~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 Vitamin K ~0µg
~equal in Folate ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 99.8 g
Carbs: 0 g
Water: 0.2 g
Other: 0 g
Contains more WaterWater +∞%
~equal in Protein ~0g
~equal in Fats ~99.8g
~equal in Carbs ~0g
~equal in Other ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 74% 14%
Saturated Fat: Sat. Fat 11.56 g
Monounsaturated Fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
35% 52% 14%
Saturated Fat: Sat. Fat 33.2 g
Monounsaturated Fat: Mono. Fat 49.3 g
Polyunsaturated fat: Poly. Fat 12.9 g
Contains less Sat. FatSaturated Fat -65.2%
Contains more Mono. FatMonounsaturated Fat +43.1%
~equal in Polyunsaturated fat ~12.9g

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 Duck fat
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium Equal
Lower in Glycemic Index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Avocado oil Duck fat Opinion
Calories 884kcal 882kcal Avocado oil
Fats 100g 99.8g Avocado oil
Cholesterol 100mg Avocado oil
Vitamin D 191IU Duck fat
Vitamin E 2.7mg Duck fat
Vitamin D 4.8µg Duck fat
Selenium 0µg 0.2µg Duck fat
Choline 122.4mg Duck fat
Saturated Fat 11.56g 33.2g Avocado oil
Monounsaturated Fat 70.554g 49.3g Avocado oil
Polyunsaturated fat 13.486g 12.9g Avocado oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Duck fat
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
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
20%
Duck fat
Minerals Daily Need Coverage Score
0%
Avocado oil
0%
Duck fat

Comparison summary

Which food is cheaper?
Duck fat
Duck fat is cheaper (difference - $2)
Which food is richer in vitamins?
Duck fat
Duck fat is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 100mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0g)
Which food is lower in Saturated Fat?
Avocado oil
Avocado oil is lower in Saturated Fat (difference - 21.64g)
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.

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

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.