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Avocado vs. Vegetable oil — In-Depth Nutrition Comparison

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Important differences between avocadoes and vegetable oil

  • Avocadoes have more vitamin B5, fiber, copper, folate, vitamin B6, potassium, vitamin C, and vitamin B3; however, vegetable oil has more vitamin E.
  • Vegetable oil's daily need coverage for vitamin E is 85% more.
  • Avocadoes are lower in saturated fat.
  • Avocadoes have a higher glycemic index than vegetable oil.

The food varieties used in the comparison are Avocados, raw, all commercial varieties and Oil, corn, peanut, and olive.

Infographic

Avocado vs Vegetable oil 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 21% 3.6% 43% 21% 63% 17% 22% 0.91% 19% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 4.9% 0% 0.55% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +323.1%
Contains more CopperCopper +∞%
Contains more ZincZinc +3100%
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.
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 33% 2.3% 41% 0% 17% 30% 33% 83% 59% 0% 53% 61% 7.7%
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% 296% 0% 0% 0% 0% 0% 0% 0% 53% 0% 0.11%
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 +∞%
Contains more CholineCholine +7000%
Contains more Vitamin EVitamin E +614%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~21µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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
15% 71% 13%
Saturated fat: Sat. Fat 2.126 g
Monounsaturated fat: Mono. Fat 9.799 g
Polyunsaturated fat: Poly. Fat 1.816 g
15% 50% 35%
Saturated fat: Sat. Fat 14.367 g
Monounsaturated fat: Mono. Fat 48.033 g
Polyunsaturated fat: Poly. Fat 33.033 g
Contains less Sat. FatSaturated fat -85.2%
Contains more Mono. FatMonounsaturated fat +390.2%
Contains more Poly. FatPolyunsaturated fat +1719%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Avocado Vegetable oil
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Avocado Vegetable oil DV% diff.
Polyunsaturated fat 1.816g 33.033g 208%
Fats 14.66g 100g 131%
Monounsaturated fat 9.799g 48.033g 96%
Vitamin E 2.07mg 14.78mg 85%
Saturated fat 2.126g 14.367g 56%
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 B3 1.738mg 0mg 11%
Vitamin B2 0.13mg 0mg 10%
Phosphorus 52mg 0mg 7%
Magnesium 29mg 0mg 7%
Manganese 0.142mg 0mg 6%
Vitamin B1 0.067mg 0mg 6%
Zinc 0.64mg 0.02mg 6%
Iron 0.55mg 0.13mg 5%
Protein 2g 0g 4%
Carbs 8.53g 0g 3%
Choline 14.2mg 0.2mg 3%
Calcium 12mg 0mg 1%
Vitamin A 7µg 0µg 1%
Selenium 0.4µg 0µg 1%
Net carbs 1.83g 0g N/A
Sugar 0.66g 0g N/A
Starch 0.11g 0%
Sodium 7mg 0mg 0%
Vitamin K 21µg 21µg 0%
Tryptophan 0.025mg 0%
Threonine 0.073mg 0%
Isoleucine 0.084mg 0%
Leucine 0.143mg 0%
Lysine 0.132mg 0%
Methionine 0.038mg 0%
Phenylalanine 0.097mg 0%
Valine 0.107mg 0%
Histidine 0.049mg 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?

ok
ok
is better in case of low diet
Avocado Vegetable oil
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
32%
Avocado
27%
Vegetable oil
Minerals Daily Need Coverage Score
21%
Avocado
1%
Vegetable oil

Comparison summary

Which food is lower in Sugar?
Vegetable oil
Vegetable oil is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Vegetable oil
Vegetable oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Vegetable oil
Vegetable oil is lower in glycemic index (difference - 40)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 12.241g)
Which food is cheaper?
Avocado
Avocado is cheaper (difference - $0.5)
Which food is richer in minerals?
Avocado
Avocado is relatively richer in minerals
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients
  2. 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.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.