Avocado vs. Palm oil — In-Depth Nutrition Comparison
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Important differences between avocadoes and palm oil
- Avocadoes have more vitamin B5, fiber, copper, folate, vitamin B6, potassium, vitamin C, and vitamin B3; however, palm oil has more vitamin E.
- Palm oil's daily need coverage for saturated fat is 236% more.
- Avocadoes are lower in saturated fat.
- Avocadoes have a higher glycemic index than palm oil.
The food varieties used in the comparison are Avocados, raw, all commercial varieties and Oil, palm.
Infographic
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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.
| Contains more MagnesiumMagnesium | +∞% |
| Contains more CalciumCalcium | +∞% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +5400% |
| Contains more CopperCopper | +∞% |
| Contains more ZincZinc | +∞% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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.
| 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 Vitamin KVitamin K | +162.5% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +4633.3% |
| Contains more Vitamin EVitamin E | +670% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +∞% |
| Contains more OtherOther | +∞% |
| Contains more FatsFats | +582.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.7% |
| Contains more Mono. FatMonounsaturated fat | +277.6% |
| Contains more Poly. FatPolyunsaturated fat | +412.1% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 2.126g | 49.3g | 214% |
| Fats | 14.66g | 100g | 131% |
| Vitamin E | 2.07mg | 15.94mg | 92% |
| Monounsaturated fat | 9.799g | 37g | 68% |
| Polyunsaturated fat | 1.816g | 9.3g | 50% |
| Calories | 160kcal | 884kcal | 36% |
| Vitamin B5 | 1.389mg | 0mg | 28% |
| Fiber | 6.7g | 0g | 27% |
| Copper | 0.19mg | 0mg | 21% |
| Folate | 81µg | 0µg | 20% |
| Vitamin B6 | 0.257mg | 0mg | 20% |
| Potassium | 485mg | 0mg | 14% |
| Vitamin C | 10mg | 0mg | 11% |
| Vitamin K | 21µg | 8µg | 11% |
| Vitamin B3 | 1.738mg | 0mg | 11% |
| Vitamin B2 | 0.13mg | 0mg | 10% |
| Iron | 0.55mg | 0.01mg | 7% |
| Phosphorus | 52mg | 0mg | 7% |
| Magnesium | 29mg | 0mg | 7% |
| Manganese | 0.142mg | 6% | |
| Vitamin B1 | 0.067mg | 0mg | 6% |
| Zinc | 0.64mg | 0mg | 6% |
| Protein | 2g | 0g | 4% |
| Carbs | 8.53g | 0g | 3% |
| Choline | 14.2mg | 0.3mg | 3% |
| Selenium | 0.4µg | 0µg | 1% |
| Calcium | 12mg | 0mg | 1% |
| Vitamin A | 7µg | 0µg | 1% |
| Net carbs | 1.83g | 0g | N/A |
| Sugar | 0.66g | 0g | N/A |
| Starch | 0.11g | 0% | |
| Sodium | 7mg | 0mg | 0% |
| Tryptophan | 0.025mg | 0mg | 0% |
| Threonine | 0.073mg | 0mg | 0% |
| Isoleucine | 0.084mg | 0mg | 0% |
| Leucine | 0.143mg | 0mg | 0% |
| Lysine | 0.132mg | 0mg | 0% |
| Methionine | 0.038mg | 0mg | 0% |
| Phenylalanine | 0.097mg | 0mg | 0% |
| Valine | 0.107mg | 0mg | 0% |
| Histidine | 0.049mg | 0mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
32%
26%
Minerals Daily Need Coverage Score
21%
0%
Comparison summary
Which food is lower in Sugar?
Palm oil is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Palm oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Palm oil is lower in glycemic index (difference - 40)
Which food is lower in Saturated fat?
Avocado is lower in Saturated fat (difference - 47.174g)
Which food is cheaper?
Avocado is cheaper (difference - $1.2)
Which food is richer in minerals?
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)