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Avocado oil vs Canola oil - Nutrition Comparison & Health Impact

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on June 21, 2023
Medically reviewed by Igor Bussel Article author photo Igor Bussel
Canola oil
vs
Avocado oil

Summary

When comparing its health benefits, avocado oil is a healthier and better alternative than canola oil. It is lower in vitamins. On the other hand, canola oil has a higher variety of usage, and it is cheaper and richer in vitamins K and E.

Introduction

Avocado oil is extracted from avocados which makes it a vegetable oil. It comes from the processing of avocados and extracting the oil from them. The pulp of the avocado is the primary source of the oil. Avocado oil can be eaten raw or can be used in cooking.

Canola oil comes from rapeseed; it is considered a type of rapeseed oil. The rapeseed is processed, and the oil is extracted from it. It is considered a vegetable oil. However, it differs from rapeseed oil because it is more refined, processed, and contains less erucic acid.

This article will discuss the difference between avocado oil and canola oil, comparing their general differences, nutritional content, weight loss and diet, and health impacts.

The food types used in this article are oil avocado and oil canola.

General differences

This section will compare avocado oil and canola oil according to smoke point, price, shelf life, and culinary usage.

Smoke point

It is essential to mention the most remarkable points of each oil in this case. 
Avocado oil can be eaten raw or used in cooking or baking. One of the most important features of avocado oil is that it has a high smoke point. Avocado oil has a higher smoke point, and in this manner, it is a much better alternative, and it can be considered a healthy cooking oil.

The smoke point is an important indicator because when oil passes that degree of heat, it forms radicals. Thus it is always wanted to stay lower than that temperature.

Price

Canola oil is cheaper than avocado oil and widely available worldwide. The lower price of canola oil is because rapeseeds are mostly GMO and easy to grow, and it is easy to mass-produce canola oil. In the case of avocado oil, the avocado itself is more expensive, and it is harder to process the oil.

Shelf life

Canola oil has a much higher shelf life in years than avocado oil after exposure to air. Avocado oil becomes rancid after eight months of opening, even after refrigeration. However, canola oil has a longer shelf life.

Culinary usage

One of the most important characteristics of avocado oil is that it can be used in its raw state when eaten, whereas canola oil is not usually used. Avocado oil can be used in baking and cooking, like canola oil. Canola oil is also used in frying
Canola oil usually doesn’t have much flavor and keeps the primary flavors of the prepared food exposed; however, avocado oil masks some flavors from a prepared dish.

Nutritional content comparison

This section will compare the nutritional composition of avocado oil and canola oil according to 100g of each.

Calories

They have the same calories, which are equal to 884 calories. They are high in calories.

Glycemic index

Their glycemic index is equal to 0.

Carbs and proteins

They contain 0g of carbs and proteins. They are pure oils.

Fats

Their total weight is equal to their fat content. However, it is essential to dig into the fat profiles of both. They mostly contain unsaturated fats, which is an important indicator.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -36.3%
Contains more Polyunsaturated fat +108.7%
Contains more Monounsaturated Fat +11.5%
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
Contains less Saturated Fat -36.3%
Contains more Polyunsaturated fat +108.7%
Contains more Monounsaturated Fat +11.5%

Saturated fats

Avocado oil contains more saturated fats than canola oil.

Unsaturated fats

Overall, canola oil has more unsaturated fats than avocado oil.

Vitamins and minerals

They are very low in vitamins and minerals. Avocado oil lacks many minerals and vitamins, whereas canola oil is richer in vitamin K and vitamin E.

Cholesterol


Both have no cholesterol.

Weight loss and diets

Avocado oil is a healthier alternative than canola oil when cooking. However, when it comes to comparing animal fats like butter and animal-derived oils, these oils are healthier.

In addition, comparing which oil is a better alternative for frying is pointless since frying food by itself is not a healthy thing to do.

Vegan diet

Vegans can consume both of these oils since they are plant-based oils. Avocado oil can also be used instead of butter in several situations since it has a stronger flavor than canola oil.

Keto

Both oils can be used in the keto diet since they contain 0g of carbs and a higher unsaturated to saturated fat ratio.

Health impacts

Cardiovascular health

Avocado oil contains oleic acid, which is linked with reduced risks of cardiovascular diseases and decreased LDL levels.

In addition, there is a total decrease in blood pressure to normalized ranges. (1)(2) (3)

Canola oil is linked with increased risks of metabolic syndrome rates and overall mortality rates in obese individuals. Frying with canola oil also increases trans fat levels and the risk of heart disease. (4)

Inflammation and antioxidation

Lutein which is high in avocado oil is an antioxidant that reduces oxidative damage. It is linked with decreased rates of cataract development and macular degeneration. (5)(6)(7)

Avocado oil is also linked with decreased inflammatory processes of arthritis. (8) 

When it comes to canola oil, especially when it comes to frying, the system has increased inflammatory markers. In addition to that, there is increased damage caused by oxidative stress. Somehow the opposite effects of avocado oil. (9)

Cancer

Overall, avocado oil has decreased the risks of cancer development since it has antioxidative properties. (10)

Canola oil is linked with decreased risks of overall cancer. It suppresses breast cancer cells and colon cancer cells. (11)(12)(13)

However, this study indicated that the polycyclic aromatic compounds present in canola oil are linked with increased cancer development. (14)

Diabetes

Canola oil is linked with increased risks of metabolic syndrome and worsening the outcomes of obesity. (4)

Alpha-linoleic acid in avocado oil is linked with decreased risks of diabetes development. It is safe to consume for people who suffer from metabolic syndrome with no risks of worsening disease outcomes. (15) (16)

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 21, 2023
Medically reviewed by Igor Bussel

Infographic

Canola oil vs Avocado 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.
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Canola oil Avocado oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Vitamin E 17.46mg Canola oil
Vitamin K 71.3µg Canola oil
Trans Fat 0.395g Avocado oil
Saturated Fat 7.365g 11.56g Canola oil
Monounsaturated Fat 63.276g 70.554g Avocado oil
Polyunsaturated fat 28.142g 13.486g Canola oil
Omega-6 - Linoleic acid 18.64g Canola oil
Omega-3 - ALA 9.137g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Avocado oil
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

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
44%
Canola oil
0%
Avocado oil
Minerals Daily Need Coverage Score
0%
Canola oil
0%
Avocado oil

Comparison summary

Which food is lower in Saturated Fat?
Canola oil
Canola oil is lower in Saturated Fat (difference - 4.195g)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
  2. Avocado oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173573/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.