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

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How are sesame oil and avocado oil different?

Sesame oil is higher in polyunsaturated fat; however, avocado oil is richer in monounsaturated fat.
Daily need coverage for saturated fat for sesame oil is 13% higher.
Sesame oil contains 3 times more polyunsaturated fat than avocado oil. While sesame oil contains 41.7g of polyunsaturated fat, avocado oil contains only 13.486g.
Avocado oil has less saturated fat.

Oil, sesame, salad or cooking and Oil, avocado are the varieties used in this article.

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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.

Sesame oil

Avocado oil

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Iron ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~0mg

~equal in Selenium ~0µg

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.

Sesame oil

Avocado oil

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

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~µg

~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.
Polyunsaturated fat	41.7g	13.486g	188%
Monounsaturated fat	39.7g	70.554g	77%
Saturated fat	14.2g	11.56g	12%
Vitamin K	13.6µg		11%
Vitamin E	1.4mg		9%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Choline	0.2mg		0%