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  6. Avocado oil vs. Vegetable

Avocado oil vs. Vegetable — In-Depth Nutrition Comparison

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A recap on differences between Avocado oil and Vegetable

  • Avocado oil has less Vitamin A RAE, Fiber, Manganese, Iron, Vitamin B2, Copper, Phosphorus, Vitamin B1, and Vitamin B6.
  • Avocado oil covers your daily Saturated Fat needs 58% more than Vegetable.
  • Vegetable has less Saturated Fat.

Food varieties used in this article are Oil, avocado and Vegetables, mixed, frozen, cooked, boiled, drained, without salt.

Infographic

Avocado oil vs Vegetable 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
Avocado oil
1
:
9
Vegetable
Vegetable
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Avocado oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vegetable
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 31% 16% 22% 15% 5% 14% 28% 50% 2%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

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
Avocado oil
0
:
11
Vegetable
Vegetable
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Avocado oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Vegetable
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 257% 8% 0% 11% 18% 28% 16% 10% 18% 15% 0% 59%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Avocado oil
Avocado oil
1
:
4
Vegetable
Vegetable
Contains more Fats +66566.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Avocado oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Vegetable
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
Contains more Fats +66566.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Avocado oil
Avocado oil
2
:
1
Vegetable
Vegetable
Contains more Monounsaturated Fat +705440%
Contains more Polyunsaturated fat +18630.6%
Contains less Saturated Fat -99.7%
Avocado oil
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
Vegetable
27% 9% 64%
Saturated Fat: 0.031 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.072 g
Contains more Monounsaturated Fat +705440%
Contains more Polyunsaturated fat +18630.6%
Contains less Saturated Fat -99.7%

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

All nutrients comparison - raw data values

Nutrient Avocado oil Vegetable Opinion
Net carbs 0g 8.69g Vegetable
Protein 0g 2.86g Vegetable
Fats 100g 0.15g Avocado oil
Carbs 0g 13.09g Vegetable
Calories 884kcal 65kcal Avocado oil
Sugar 3.12g Avocado oil
Fiber 0g 4.4g Vegetable
Calcium 0mg 25mg Vegetable
Iron 0mg 0.82mg Vegetable
Magnesium 0mg 22mg Vegetable
Phosphorus 0mg 51mg Vegetable
Potassium 0mg 169mg Vegetable
Sodium 0mg 35mg Avocado oil
Zinc 0mg 0.49mg Vegetable
Copper 0mg 0.083mg Vegetable
Manganese 0mg 0.379mg Vegetable
Selenium 0µg 0.3µg Vegetable
Vitamin A 0IU 4277IU Vegetable
Vitamin A RAE 0µg 214µg Vegetable
Vitamin E 0.38mg Vegetable
Vitamin C 0mg 3.2mg Vegetable
Vitamin B1 0mg 0.071mg Vegetable
Vitamin B2 0mg 0.12mg Vegetable
Vitamin B3 0mg 0.851mg Vegetable
Vitamin B5 0mg 0.151mg Vegetable
Vitamin B6 0mg 0.074mg Vegetable
Folate 0µg 19µg Vegetable
Vitamin K 23.5µg Vegetable
Tryptophan 0.029mg Vegetable
Threonine 0.115mg Vegetable
Isoleucine 0.139mg Vegetable
Leucine 0.19mg Vegetable
Lysine 0.17mg Vegetable
Methionine 0.034mg Vegetable
Phenylalanine 0.12mg Vegetable
Valine 0.149mg Vegetable
Histidine 0.073mg Vegetable
Saturated Fat 11.56g 0.031g Vegetable
Monounsaturated Fat 70.554g 0.01g Avocado oil
Polyunsaturated fat 13.486g 0.072g Avocado oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Vegetable
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Vegetable
Minerals Daily Need Coverage Score
0%
Avocado oil
19%
Vegetable

Comparison summary

Which food is lower in Saturated Fat?
Vegetable
Vegetable is lower in Saturated Fat (difference - 11.529g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 35mg)
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 66)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.