Coconut oil vs. Avocado oil — In-Depth Nutrition Comparison

Compare

How are coconut oil and avocado oil different?

Avocado oil is higher than coconut oil in monounsaturated fat and polyunsaturated fat.
Coconut oil covers your daily need for saturated fat 355% more than avocado oil.
Avocado oil is lower in saturated fat.

Oil, coconut and Oil, avocado types were used in this article.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Coconut oil

Avocado oil

Contains more CalciumCalcium	+∞%
Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Coconut oil

Avocado oil

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~equal in Vitamin A ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	82.475g	11.56g	322%
Monounsaturated fat	6.332g	70.554g	161%
Polyunsaturated fat	1.702g	13.486g	79%
Omega-6 (Linoleic acid)	1.676g		10%
Fats	99.06g	100g	1%
Iron	0.05mg	0mg	1%
Vitamin E	0.11mg		1%
Vitamin K	0.6µg		1%
Omega-3 (ALA)	0.019g		1%
Calories	892kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Unsaturated / Saturated Fat ratio	0.1	7.3	N/A
Calcium	1mg	0mg	0%
Zinc	0.02mg	0mg	0%
Trans fat	0.028g		N/A
Choline	0.3mg		0%