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

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What are the main differences between avocado oil and sunflower oil?

Avocado oil is richer in monounsaturated fat, yet sunflower oil is richer in polyunsaturated fat.
Avocado oil has 2 times more monounsaturated fat than sunflower oil. Avocado oil has 70.554g of monounsaturated fat, while sunflower oil has 46.2g.
Avocado oil contains less saturated fat.

We used Oil, avocado and Oil, sunflower, linoleic, (partially hydrogenated) types in this comparison.

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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

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 D ~µg

~equal in Vitamin A ~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.
Vitamin E		41.08mg	274%
Polyunsaturated fat	13.486g	36.4g	153%
Monounsaturated fat	70.554g	46.2g	61%
Saturated fat	11.56g	13g	7%
Vitamin K		5.4µg	5%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	7.3	6.4	N/A