Avocado oil vs Vegetable oil - What's The Difference?
Summary
Avocado oil is a type of vegetable oil. Compared to a mix of other vegetable oils, avocado oil provides the same amount of calories and fats but is lower in saturated fats and higher in unsaturated fats.
A mix of vegetable oils, including corn, peanut, and olive oil, is higher in vitamin E, vitamin K, and minerals compared to avocado oil.
Avocado oil has heart-healthy properties similar to olive oil and can be a more beneficial choice when compared to other vegetable oils.
Refined avocado oil has a high smoke point and can be an excellent option to use at high temperatures, such as frying.
Table of contents
Introduction
There are dozens of cooking oils in the kitchen, but which is better in nutrition and health impact? In this article, we will look at how avocado oil compares with a mixture of other vegetable oils.
Classification
Vegetable oil is extracted from plants and fruits, usually their seeds. In this sense, avocado oil is a type of vegetable oil.
The most common varieties of vegetable oils are sunflower, olive, peanut, safflower, and corn oils. Avocado is relatively less popular; however, no less valuable.
As a product on the shelves, “vegetable oil” is usually a mix of a few of these oils.
Smoke Point, Taste, and Use
The smoke point of oils is an important characteristic to remember when cooking. The smoke point is the temperature at which the oil starts to break down and smoke or burn. Oils with high smoke points are better to use at high temperatures, while oils with low smoke points are preferably used raw as dressings in different dishes.
Refined avocado oil has a very high smoke point of around 520°F or 271°C. Refined vegetable oils tend to have slightly lower smoke points.
Unrefined avocado oil, at the same time, has a lower smoke point of about 375°F or 190°C. Unrefined vegetable oils can have smoke points ranging from 350°F (177°C) to 450°F (232°C), depending on the variety.
In other words, refined oils, especially refined avocado oil, are good to use for frying at high temperatures, while unrefined oils, both avocado and other vegetable oils, are better to use as salad dressings.
However, it is essential to note that unrefined oils with low smoke points have shorter shelf lives.
Can avocado oil be substituted for vegetable oil?
Avocado oil is a type of vegetable oil; it can be a healthy alternative to vegetable oil. It is unrefined, high in healthy fats, and has a higher smoke point, making it ideal for frying. It also has a mild flavor so that you won't notice the difference.
The two oils are very similar in taste, especially in their refined forms. Unrefined oils tend to contain more of the original flavor of the seed they're made from.
Avocado and vegetable oils are nearly impossible to tell apart by appearance as both are odorless, yellow liquids at room temperature.
Nutrition
The nutritional information below will be discussed for avocado oil and a mix of corn, peanut, and olive oil as a representative of vegetable oil.
Macronutrients and Calories
One serving size of vegetable or avocado oil is one tablespoon equal to 14g of vegetable oil. One teaspoon of vegetable oil weighs 4.5g.
The macronutrient content of oils consists of 100% fats, containing no other macronutrients.
Calories
Vegetable oils can add a lot of calories to a meal. Avocado and vegetable oils are equal in calorie content, providing 124 calories per one tbsp.
Fats
As mentioned above, 100% of the macronutrient content of vegetable oils is made up of fats.
Avocado and vegetable oil have the same 14g of fats per serving but differ in fat composition.
Avocado oil comprises 12% saturated, 74% monounsaturated, and 14% polyunsaturated fats. Conversely, vegetable oil comprises 15% saturated, 50% monounsaturated, and 35% polyunsaturated fats.
This is presented in the infographic below.
Fat Type Comparison
As we can see, avocado oil is lower in saturated and polyunsaturated fats but considerably higher in monounsaturated fats.
Avocado and vegetable oil naturally do not contain cholesterol.
Carbohydrates and Protein
Avocado oil and vegetable oil are absent in both protein and carbohydrates.
Vitamins
The mix of vegetable oils is rich in the fat-soluble vitamins E and K, whereas avocado oil provides no vitamins.
Vitamin Comparison
Minerals
Vegetable oils are not significant sources of minerals. However, avocado oil contains no minerals, while the mix of vegetable oils provides some amounts of zinc and iron.
Mineral Comparison
Glycemic Index
The glycemic index of foods with no carbohydrates is considered to be 0.
Insulin Index
The insulin index is essential for foods with no carbohydrates, as it shows how much the given food increases the insulin levels in the blood after consumption.
Vegetable oils, including avocado oil, have a shallow insulin index of about 3 (1).
Health Impact
Cardiovascular Health
Replacing saturated fats with polyunsaturated or monounsaturated fats was researched to lead to a decreased risk of heart disease (2). This shows that avocado oil may be the better choice for cardiovascular health.
The atherogenic property demonstrates how likely the food is to lead to fatty buildup in the blood vessels. Avocado oil has a lower atherogenic property compared to corn or coconut oil and a similar effect to olive oil (3).
Diabetes
In experimental studies, avocado oil supplementation has been found to improve insulin sensitivity while also reducing blood lipid levels and inflammation markers (4).
Replacing butter with avocado oil can lead to improved glycemic, insulinemic, and lipidemic blood profiles (3).
References
Infographic
Macronutrient Comparison
Comparison summary table
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol |
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| Lower in Saturated Fat |
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| Lower in Sodium | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Fats | 100g | 100g | |
| Calories | 884kcal | 884kcal | |
| Iron | 0mg | 0.13mg |
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| Zinc | 0mg | 0.02mg |
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| Vitamin E | 14.78mg |
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| Vitamin K | 21µg |
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| Saturated Fat | 11.56g | 14.367g |
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| Monounsaturated Fat | 70.554g | 48.033g |
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| Polyunsaturated fat | 13.486g | 33.033g |
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Which food is preferable for your diet?
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| Low Fats diet | Equal | |
| Low Carbs diet | Equal | |
| Low Calories diet | Equal | |
| Low Glycemic Index diet | Equal | |
People also compare
Vitamins & Minerals Daily Need Coverage Score
Comparison summary
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.
- Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/nutrients
- Vegetable oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167737/nutrients
All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.