Sunflower oil vs. Avocado oil — Health Impact and Nutrition Comparison
Sunflower oil is richer in vitamin E and 2.6 times richer in polyunsaturated fat. In comparison, avocado oil is 1.5 times richer in monounsaturated fat with a higher smoke point. However, avocado oil is more expensive and has a stronger flavor that can be overwhelming.
Table of contents
These differences are according to some general aspects regarding taste, price, usage, and smoke point. The other differences are related to nutritional composition and health impacts.
Taste is one of the main differences between avocado oil and sunflower oil. Avocado oil has a stronger and earthier taste compared to sunflower oil. Sunflower oil, when used for cooking, has a neutral taste.
Sunflower oil is cheaper than avocado oil since its mostly available worldwide and is cheaper to produce.
Smoke point and usage
Avocado oil has a higher smoke point than sunflower oil. Avocado oil has a smoke point of 270°C compared to sunflower oil which has 232°C.
Both these oils are used in high-temperature cooking since they won't release carcinogens and free radicals as they heat up. Sunflower oil, with its availability, lower price, and neutral flavor, makes it a more used oil in cooking and frying.
Nutritional content comparison
This section will consider refined versions of both of these oils.
Sunflower and avocado oil have similar calories, 884 calories per 100g. These oils are high in calories.
Carbs and protein
They are pure oils that are 100% fat by weight composition.
The fat composition is different between these two oils.
The total fats are equal to 100g per 100g of oil. However, the difference is between the types of fats in these oils.
Avocado oil contains 1.5 times more monounsaturated fats than sunflower oil. Avocado oil contains 70g of monounsaturated fats compared to sunflower oil which contains 46g.
Sunflower oil is richer in polyunsaturated fats by 2.6 times than avocado oil.
Sunflower oil contains 36g of polyunsaturated fats compared to 14g of avocado oil.
The amount of saturated fats is similar. 11g for avocado oil and 13g for sunflower oil.
The mineral profiles are negligible for both oils.
Sunflower oil is richer in vitamin E and K. Noting that the vitamin K content is insignificant.
Foods high in unsaturated fats are associated with decreased atherosclerosis risks and cardiovascular mortality rates compared to foods high in saturated fats. (1)(2)
In addition, it is important to note that oils that are richer in polyunsaturated fats are an even better option than monounsaturated fats. (3)(4)
Vitamin E benefits
Sunflower oil is richer in vitamin E, providing anticarcinogenic, antioxidative, and immune-supporting benefits. (5)
Fat Type Comparison
Comparison summary table
|Lower in price
|Lower in Sugar
|Lower in Cholesterol
|Lower in Saturated Fat
|Lower in Sodium
|Lower in Glycemic Index
|Rich in minerals
|Rich in vitamins
All nutrients comparison - raw data values
Which food is preferable for your diet?
|Low Fats diet
|Low Carbs diet
|Low Calories diet
|Low Glycemic Index diet
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Vitamins & Minerals Daily Need Coverage Score
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.
- Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
- 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.