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Avocado vs. Walnut oil — In-Depth Nutrition Comparison

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A recap on differences between avocadoes and walnut oil

  • Avocadoes are higher than walnut oil in vitamin B5, fiber, copper, folate, vitamin B6, potassium, vitamin E, vitamin C, and vitamin B3.
  • Walnut oil covers your daily saturated fat needs 35% more than avocadoes.
  • The amount of saturated fat in avocadoes is lower.
  • The glycemic index of walnut oil is lower.

Food varieties used in this article are Avocados, raw, all commercial varieties and Oil, walnut.

Infographic

Avocado vs Walnut oil 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.
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% 0% 0% 0% 0% 0% 0% 0%
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 +∞%
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.
Avocado
11
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% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0% 0.22%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +417.5%
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 +40%
Contains more FolateFolate +∞%
Contains more CholineCholine +3450%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
10% 24% 66%
Saturated fat: Sat. Fat 9.1 g
Monounsaturated fat: Mono. Fat 22.8 g
Polyunsaturated fat: Poly. Fat 63.3 g
Contains less Sat. FatSaturated fat -76.6%
Contains more Mono. FatMonounsaturated fat +132.7%
Contains more Poly. FatPolyunsaturated fat +3385.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Avocado Walnut oil DV% diff.
Polyunsaturated fat 1.816g 63.3g 410%
Fats 14.66g 100g 131%
Calories 160kcal 884kcal 36%
Monounsaturated fat 9.799g 22.8g 33%
Saturated fat 2.126g 9.1g 32%
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 E 2.07mg 0.4mg 11%
Vitamin C 10mg 0mg 11%
Vitamin B3 1.738mg 0mg 11%
Vitamin B2 0.13mg 0mg 10%
Phosphorus 52mg 0mg 7%
Iron 0.55mg 0mg 7%
Magnesium 29mg 0mg 7%
Vitamin B1 0.067mg 0mg 6%
Zinc 0.64mg 0mg 6%
Manganese 0.142mg 6%
Vitamin K 21µg 15µg 5%
Protein 2g 0g 4%
Carbs 8.53g 0g 3%
Choline 14.2mg 0.4mg 3%
Selenium 0.4µg 0µg 1%
Vitamin A 7µg 0µg 1%
Calcium 12mg 0mg 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?

ok
ok
is better in case of low diet
Avocado Walnut 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
4%
Walnut oil
Minerals Daily Need Coverage Score
21%
Avocado
0%
Walnut oil

Comparison summary

Which food is lower in Sugar?
Walnut oil
Walnut oil is lower in Sugar (difference - 0.66g)
Which food contains less Sodium?
Walnut oil
Walnut oil contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Walnut oil
Walnut oil is lower in glycemic index (difference - 40)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $0.8)
Which food is lower in Saturated fat?
Avocado
Avocado is lower in Saturated fat (difference - 6.974g)
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. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.