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Avocado oil vs. Mustard oil — In-Depth Nutrition Comparison

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The main differences between Avocado oil and Mustard oil

  • Avocado oil has more Monounsaturated Fat, however, Mustard oil has more Polyunsaturated fat.

Food types used in this article are Oil, avocado and Oil, mustard.

Infographic

Avocado oil vs Mustard oil 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.
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 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 Choline Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +57.4%
Equal in Saturated Fat - 11.582
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
13% 64% 23%
Saturated Fat: 11.582 g
Monounsaturated Fat: 59.187 g
Polyunsaturated fat: 21.23 g
Contains more Monounsaturated Fat +19.2%
Contains more Polyunsaturated fat +57.4%
Equal in Saturated Fat - 11.582

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 Mustard oil
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Avocado oil Mustard oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Saturated Fat 11.56g 11.582g Avocado oil
Monounsaturated Fat 70.554g 59.187g Avocado oil
Polyunsaturated fat 13.486g 21.23g Mustard oil

Which food is preferable for your diet?

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

Comparison summary

Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $2)
Which food is lower in Saturated Fat?
Avocado oil
Avocado oil is lower in Saturated Fat (difference - 0.022g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar ( g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol ( 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

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
  2. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.