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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, fiber, manganese, iron, vitamin B2, copper, phosphorus, vitamin B1, and vitamin B6.
  • Vegetable covers your daily vitamin A needs 86% more than avocado oil.
  • Vegetable contains 373 times less saturated fat than avocado oil. Avocado oil contains 11.56g of saturated fat, while vegetable contains 0.031g.
  • The glycemic index of vegetable is higher.

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.
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 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
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 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
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 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
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 FatsFats +66566.7%
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
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
Contains more Mono. FatMonounsaturated fat +705440%
Contains more Poly. FatPolyunsaturated fat +18630.6%
Contains less Sat. FatSaturated 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 Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Avocado oil Vegetable DV% diff.
Monounsaturated fat 70.554g 0.01g 176%
Fats 100g 0.15g 154%
Polyunsaturated fat 13.486g 0.072g 89%
Saturated fat 11.56g 0.031g 52%
Calories 884kcal 65kcal 41%
Vitamin A 0µg 214µg 24%
Vitamin K 23.5µg 20%
Fiber 0g 4.4g 18%
Manganese 0mg 0.379mg 16%
Iron 0mg 0.82mg 10%
Vitamin B2 0mg 0.12mg 9%
Copper 0mg 0.083mg 9%
Phosphorus 0mg 51mg 7%
Vitamin B6 0mg 0.074mg 6%
Protein 0g 2.86g 6%
Vitamin B1 0mg 0.071mg 6%
Vitamin B3 0mg 0.851mg 5%
Potassium 0mg 169mg 5%
Magnesium 0mg 22mg 5%
Folate 0µg 19µg 5%
Carbs 0g 13.09g 4%
Choline 24.1mg 4%
Zinc 0mg 0.49mg 4%
Vitamin C 0mg 3.2mg 4%
Vitamin E 0.38mg 3%
Vitamin B5 0mg 0.151mg 3%
Calcium 0mg 25mg 3%
Sodium 0mg 35mg 2%
Selenium 0µg 0.3µg 1%
Net carbs 0g 8.69g N/A
Sugar 3.12g N/A
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Avocado oil Vegetable
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
20%
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 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 - 3.12g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 35mg)
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.