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Avocado oil vs. Shortbread — In-Depth Nutrition Comparison

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Summary of differences between avocado oil and shortbread

  • The amount of iron, vitamin B1, vitamin B2, vitamin B3, folate, manganese, selenium, and copper in shortbread is higher than in avocado oil.
  • Shortbread covers your daily need for iron, 37% more than avocado oil.
  • Avocado oil has a lower glycemic index. The glycemic index of avocado oil is 0, while the glycemic index of shortbread is 64.

These are the specific foods used in this comparison Oil, avocado and Cookies, shortbread, commercially prepared, plain.

Infographic

Avocado oil vs Shortbread 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 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 g
Contains more FatsFats +281.4%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

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% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 g
Contains more Mono. FatMonounsaturated fat +951.8%
Contains more Poly. FatPolyunsaturated fat +62%
Contains less Sat. FatSaturated fat -29.9%

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 Shortbread
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Avocado oil Shortbread DV% diff.
Monounsaturated fat 70.554g 6.708g 160%
Fats 100g 26.22g 114%
Iron 0mg 2.98mg 37%
Polyunsaturated fat 13.486g 8.326g 34%
Vitamin B1 0mg 0.353mg 29%
Vitamin B2 0mg 0.314mg 24%
Carbs 0g 63.78g 21%
Folate 0µg 81µg 20%
Vitamin B3 0mg 3.275mg 20%
Calories 884kcal 514kcal 19%
Starch 40.47g 17%
Manganese 0mg 0.393mg 17%
Saturated fat 11.56g 8.105g 16%
Vitamin E 2.44mg 16%
Sodium 0mg 353mg 15%
Selenium 0µg 6.2µg 11%
Protein 0g 5.37g 11%
Copper 0mg 0.09mg 10%
Phosphorus 0mg 66mg 9%
Vitamin K 11µg 9%
Vitamin B5 0mg 0.321mg 6%
Fiber 0g 1.3g 5%
Vitamin B6 0mg 0.071mg 5%
Zinc 0mg 0.49mg 4%
Magnesium 0mg 14mg 3%
Potassium 0mg 88mg 3%
Calcium 0mg 13mg 1%
Net carbs 0g 62.48g N/A
Sugar 21.65g N/A
Trans fat 0.714g N/A
Choline 0.9mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
30%
Shortbread
Minerals Daily Need Coverage Score
0%
Avocado oil
34%
Shortbread

Comparison summary

Which food is lower in Saturated fat?
Shortbread
Shortbread is lower in Saturated fat (difference - 3.455g)
Which food is cheaper?
Shortbread
Shortbread is cheaper (difference - $2)
Which food is richer in minerals?
Shortbread
Shortbread is relatively richer in minerals
Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
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 - 21.65g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 353mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 64)

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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.