Avocado oil vs Vegetable oil - What's The Difference?

by Victoria Mazmanyan | Last updated on June 20, 2023

Medically reviewed by Igor Bussel

Summary

Avocado oil is a type of vegetable oil. Compared to a mix of other vegetable oils, avocado oil provides the same amount of calories and fats but is lower in saturated fats and higher in unsaturated fats.

A mix of vegetable oils, including corn, peanut, and olive oil, is higher in vitamin E, vitamin K, and minerals compared to avocado oil.

Avocado oil has heart-healthy properties similar to olive oil and can be a more beneficial choice when compared to other vegetable oils.

Refined avocado oil has a high smoke point and can be an excellent option to use at high temperatures, such as frying.

Table of contents

Introduction

Classification

Smoke Point, Taste, and Use

Can avocado oil be substituted for vegetable oil?

Nutrition

Macronutrients and Calories

Calories
Fats
Carbohydrates and Protein

Vitamins

Minerals

Glycemic Index

Insulin Index

Health Impact

References

Introduction

There are dozens of cooking oils in the kitchen, but which is better in nutrition and health impact? In this article, we will look at how avocado oil compares with a mixture of other vegetable oils.

Classification

Vegetable oil is extracted from plants and fruits, usually their seeds. In this sense, avocado oil is a type of vegetable oil.

The most common varieties of vegetable oils are sunflower, olive, peanut, safflower, and corn oils. Avocado is relatively less popular; however, no less valuable.

As a product on the shelves, “vegetable oil” is usually a mix of a few of these oils.

Smoke Point, Taste, and Use

The smoke point of oils is an important characteristic to remember when cooking. The smoke point is the temperature at which the oil starts to break down and smoke or burn. Oils with high smoke points are better to use at high temperatures, while oils with low smoke points are preferably used raw as dressings in different dishes.

Refined avocado oil has a very high smoke point of around 520°F or 271°C. Refined vegetable oils tend to have slightly lower smoke points.

Unrefined avocado oil, at the same time, has a lower smoke point of about 375°F or 190°C. Unrefined vegetable oils can have smoke points ranging from 350°F (177°C) to 450°F (232°C), depending on the variety.

In other words, refined oils, especially refined avocado oil, are good to use for frying at high temperatures, while unrefined oils, both avocado and other vegetable oils, are better to use as salad dressings.

However, it is essential to note that unrefined oils with low smoke points have shorter shelf lives.

Can avocado oil be substituted for vegetable oil?

Avocado oil is a type of vegetable oil; it can be a healthy alternative to vegetable oil. It is unrefined, high in healthy fats, and has a higher smoke point, making it ideal for frying. It also has a mild flavor so that you won't notice the difference.

The two oils are very similar in taste, especially in their refined forms. Unrefined oils tend to contain more of the original flavor of the seed they're made from.

Avocado and vegetable oils are nearly impossible to tell apart by appearance as both are odorless, yellow liquids at room temperature.

Nutrition

The nutritional information below will be discussed for avocado oil and a mix of corn, peanut, and olive oil as a representative of vegetable oil.

Macronutrients and Calories

One serving size of vegetable or avocado oil is one tablespoon equal to 14g of vegetable oil. One teaspoon of vegetable oil weighs 4.5g.

The macronutrient content of oils consists of 100% fats, containing no other macronutrients.

Calories

Vegetable oils can add a lot of calories to a meal. Avocado and vegetable oils are equal in calorie content, providing 124 calories per one tbsp.

Fats

As mentioned above, 100% of the macronutrient content of vegetable oils is made up of fats.

Avocado and vegetable oil have the same 14g of fats per serving but differ in fat composition.

Avocado oil comprises 12% saturated, 74% monounsaturated, and 14% polyunsaturated fats. Conversely, vegetable oil comprises 15% saturated, 50% monounsaturated, and 35% polyunsaturated fats.

This is presented in the infographic below.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Vegetable oil

Saturated Fat: Sat. Fat 14.367 g

Monounsaturated Fat: Mono. Fat 48.033 g

Polyunsaturated fat: Poly. Fat 33.033 g

Avocado oil

Saturated Fat: Sat. Fat 11.56 g

Monounsaturated Fat: Mono. Fat 70.554 g

Polyunsaturated fat: Poly. Fat 13.486 g

Contains more Poly. FatPolyunsaturated fat

+144.9%

Contains less Sat. FatSaturated Fat	-19.5%
Contains more Mono. FatMonounsaturated Fat	+46.9%

As we can see, avocado oil is lower in saturated and polyunsaturated fats but considerably higher in monounsaturated fats.

Avocado and vegetable oil naturally do not contain cholesterol.

Carbohydrates and Protein

Avocado oil and vegetable oil are absent in both protein and carbohydrates.

Vitamins

The mix of vegetable oils is rich in the fat-soluble vitamins E and K, whereas avocado oil provides no vitamins.

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.

Vegetable 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 ~0IU

~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

Minerals

Vegetable oils are not significant sources of minerals. However, avocado oil contains no minerals, while the mix of vegetable oils provides some amounts of zinc and iron.

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.

Vegetable oil

Avocado oil

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

~equal in Magnesium ~0mg

~equal in Calcium ~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

Glycemic Index

The glycemic index of foods with no carbohydrates is considered to be 0.

Insulin Index

The insulin index is essential for foods with no carbohydrates, as it shows how much the given food increases the insulin levels in the blood after consumption.

Vegetable oils, including avocado oil, have a shallow insulin index of about 3 (1).

Health Impact

Cardiovascular Health

Replacing saturated fats with polyunsaturated or monounsaturated fats was researched to lead to a decreased risk of heart disease (2). This shows that avocado oil may be the better choice for cardiovascular health.

The atherogenic property demonstrates how likely the food is to lead to fatty buildup in the blood vessels. Avocado oil has a lower atherogenic property compared to corn or coconut oil and a similar effect to olive oil (3).

Diabetes

In experimental studies, avocado oil supplementation has been found to improve insulin sensitivity while also reducing blood lipid levels and inflammation markers (4).

Replacing butter with avocado oil can lead to improved glycemic, insulinemic, and lipidemic blood profiles (3).

References

Author name: Victoria Mazmanyan

Education: General Medicine at YSMU

Last updated: June 20, 2023

Medically reviewed by Igor Bussel

Infographic

Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Vegetable oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

Avocado oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

~equal in Protein ~0g

~equal in Fats ~100g

~equal in Carbs ~0g

~equal in Water ~0g

~equal in Other ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


Lower in price
Rich in vitamins
Lower in Cholesterol
Lower in Sugar
Lower in Saturated Fat
Lower in Sodium	Equal
Lower in Glycemic Index	Equal
Rich in minerals	Equal

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	884kcal	884kcal
Fats	100g	100g
Iron	0.13mg	0mg
Zinc	0.02mg	0mg
Vitamin E	14.78mg
Vitamin K	21µg
Choline	0.2mg
Saturated Fat	14.367g	11.56g
Monounsaturated Fat	48.033g	70.554g
Polyunsaturated fat	33.033g	13.486g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet	Equal
Low Fats diet	Equal
Low Carbs diet	Equal
Low Glycemic Index diet	Equal

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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

27%

Minerals Daily Need Coverage Score

Comparison summary

Which food is cheaper?

Vegetable oil is cheaper (difference - $0.7)

Which food is richer in vitamins?

Vegetable oil is relatively richer in vitamins

Which food is lower in Cholesterol?

Avocado oil is lower in Cholesterol (difference - 0mg)

Which food is lower in Sugar?

Avocado oil is lower in Sugar (difference - 0g)

Which food is lower in Saturated Fat?

Avocado oil is lower in Saturated Fat (difference - 2.807g)

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.