Avocado oil vs. Sunflower oil — Health Impact and Nutrition Comparison

by Jack Yacoubian | Last updated on December 01, 2022

Medically reviewed by Igor Bussel

Summary

Sunflower oil is richer in vitamin E and 2.6 times richer in polyunsaturated fat. In comparison, avocado oil is 1.5 times richer in monounsaturated fat with a higher smoke point. However, avocado oil is more expensive and has a stronger flavor that can be overwhelming.

Table of contents

Introduction

General differences

Taste

Price

Smoke point and usage

Nutritional content comparison

Calories

Carbs and protein

Fats

Mineral

Vitamins

Health impacts

Cardiovascular health

Vitamin E benefits

References

Introduction

We will compare two oil types in this article; sunflower oil and avocado oil. Both these oils are classified as vegetable oils; however, there are several differences between them.

These differences are according to some general aspects regarding taste, price, usage, and smoke point. The other differences are related to nutritional composition and health impacts.

General differences

Taste

Taste is one of the main differences between avocado oil and sunflower oil. Avocado oil has a stronger and earthier taste compared to sunflower oil. Sunflower oil, when used for cooking, has a neutral taste.

Price

Sunflower oil is cheaper than avocado oil since its mostly available worldwide and is cheaper to produce.

Smoke point and usage

Avocado oil has a higher smoke point than sunflower oil. Avocado oil has a smoke point of 270°C compared to sunflower oil which has 232°C.

Both these oils are used in high-temperature cooking since they won't release carcinogens and free radicals as they heat up. Sunflower oil, with its availability, lower price, and neutral flavor, makes it a more used oil in cooking and frying.

Nutritional content comparison

This section will consider refined versions of both of these oils.

Calories

Sunflower and avocado oil have similar calories, 884 calories per 100g. These oils are high in calories.

Carbs and protein

They are pure oils that are 100% fat by weight composition.

Fats

The fat composition is different between these two oils.

The total fats are equal to 100g per 100g of oil. However, the difference is between the types of fats in these oils.

Avocado oil contains 1.5 times more monounsaturated fats than sunflower oil. Avocado oil contains 70g of monounsaturated fats compared to sunflower oil which contains 46g.

Sunflower oil is richer in polyunsaturated fats by 2.6 times than avocado oil.

Sunflower oil contains 36g of polyunsaturated fats compared to 14g of avocado oil.

The amount of saturated fats is similar. 11g for avocado oil and 13g for sunflower oil.

Mineral

The mineral profiles are negligible for both oils.

Vitamins

Sunflower oil is richer in vitamin E and K. Noting that the vitamin K content is insignificant.

Health impacts

Cardiovascular health

Foods high in unsaturated fats are associated with decreased atherosclerosis risks and cardiovascular mortality rates compared to foods high in saturated fats. (1)(2)

In addition, it is important to note that oils that are richer in polyunsaturated fats are an even better option than monounsaturated fats. (3)(4)

You can also read the following articles to compare these oil types to other famous ones:
Avocado oil vs. Canola
Avocado oil vs. Peanut oil
Sunflower oil vs. Peanut oil

Vitamin E benefits

Sunflower oil is richer in vitamin E, providing anticarcinogenic, antioxidative, and immune-supporting benefits. (5)

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: December 01, 2022

Medically reviewed by Igor Bussel

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.

Avocado oil

Sunflower oil

~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 ~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

Sunflower oil

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~µg

~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

~equal in Choline ~mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Avocado oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

Sunflower oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

~equal in Protein ~0g

~equal in Fats ~100g

~equal in Carbs ~0g

~equal in Water ~0g

~equal in Other ~0g

Fat Type Comparison

Fat type breakdown side-by-side comparison

Avocado oil

Saturated Fat: Sat. Fat 11.56 g

Monounsaturated Fat: Mono. Fat 70.554 g

Polyunsaturated fat: Poly. Fat 13.486 g

Sunflower oil

Saturated Fat: Sat. Fat 13 g

Monounsaturated Fat: Mono. Fat 46.2 g

Polyunsaturated fat: Poly. Fat 36.4 g

Contains less Sat. FatSaturated Fat	-11.1%
Contains more Mono. FatMonounsaturated Fat	+52.7%

Contains more Poly. FatPolyunsaturated fat

+169.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


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

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	884kcal	884kcal
Fats	100g	100g
Vitamin E		41.08mg
Vitamin K		5.4µg
Saturated Fat	11.56g	13g
Monounsaturated Fat	70.554g	46.2g
Polyunsaturated fat	13.486g	36.4g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet	Equal
Low Fats diet	Equal
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

64%

Minerals Daily Need Coverage Score

Comparison summary

Which food is cheaper?

Sunflower oil is cheaper (difference - $0.5)

Which food is lower in Cholesterol?

Avocado oil is lower in Cholesterol (difference - 0mg)

Which food is lower in Sugar?

Avocado oil is lower in Sugar (difference - 0g)

Which food is lower in Saturated Fat?

Avocado oil is lower in Saturated Fat (difference - 1.44g)

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.