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Vegetable vs. Avocado oil — In-Depth Nutrition Comparison

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A recap on differences between vegetable and avocado oil

  • Avocado oil has less vitamin A, fiber, manganese, iron, vitamin B2, copper, phosphorus, vitamin B1, and vitamin B6.
  • Vegetable covers your daily vitamin A needs 86% more than avocado oil.
  • Vegetable has less saturated fat.
  • The glycemic index of vegetable is higher.

Food varieties used in this article are Vegetables, mixed, frozen, cooked, boiled, drained, without salt and Oil, avocado.

Infographic

Vegetable 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 7.5% 15% 31% 28% 13% 22% 4.6% 49% 1.6%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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 C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 71% 7.6% 0% 18% 28% 16% 9.1% 17% 0% 59% 14% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 13% 83%
Protein: 2.86 g
Fats: 0.15 g
Carbs: 13.09 g
Water: 83.23 g
Other: 0.67 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +66566.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 9% 64%
Saturated fat: Sat. Fat 0.031 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.072 g
12% 74% 14%
Saturated fat: Sat. Fat 11.56 g
Monounsaturated fat: Mono. Fat 70.554 g
Polyunsaturated fat: Poly. Fat 13.486 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +705440%
Contains more Poly. FatPolyunsaturated fat +18630.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Vegetable Avocado oil DV% diff.
Monounsaturated fat 0.01g 70.554g 176%
Fats 0.15g 100g 154%
Polyunsaturated fat 0.072g 13.486g 89%
Saturated fat 0.031g 11.56g 52%
Calories 65kcal 884kcal 41%
Vitamin A 214µg 0µg 24%
Vitamin K 23.5µg 20%
Fiber 4.4g 0g 18%
Manganese 0.379mg 0mg 16%
Iron 0.82mg 0mg 10%
Vitamin B2 0.12mg 0mg 9%
Copper 0.083mg 0mg 9%
Phosphorus 51mg 0mg 7%
Vitamin B6 0.074mg 0mg 6%
Protein 2.86g 0g 6%
Vitamin B1 0.071mg 0mg 6%
Vitamin B3 0.851mg 0mg 5%
Potassium 169mg 0mg 5%
Magnesium 22mg 0mg 5%
Folate 19µg 0µg 5%
Carbs 13.09g 0g 4%
Choline 24.1mg 4%
Zinc 0.49mg 0mg 4%
Vitamin C 3.2mg 0mg 4%
Vitamin E 0.38mg 3%
Vitamin B5 0.151mg 0mg 3%
Calcium 25mg 0mg 3%
Sodium 35mg 0mg 2%
Selenium 0.3µg 0µg 1%
Net carbs 8.69g 0g N/A
Sugar 3.12g N/A
Tryptophan 0.029mg 0%
Threonine 0.115mg 0%
Isoleucine 0.139mg 0%
Leucine 0.19mg 0%
Lysine 0.17mg 0%
Methionine 0.034mg 0%
Phenylalanine 0.12mg 0%
Valine 0.149mg 0%
Histidine 0.073mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Vegetable Avocado oil
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
20%
Vegetable
0%
Avocado oil
Minerals Daily Need Coverage Score
19%
Vegetable
0%
Avocado oil

Comparison summary

Which food is lower in Saturated fat?
Vegetable
Vegetable is lower in Saturated fat (difference - 11.529g)
Which food is cheaper?
Vegetable
Vegetable is cheaper (difference - $1.5)
Which food is richer in minerals?
Vegetable
Vegetable is relatively richer in minerals
Which food is richer in vitamins?
Vegetable
Vegetable is relatively richer in vitamins
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 3.12g)
Which food contains less Sodium?
Avocado oil
Avocado oil contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Avocado oil
Avocado oil is lower in glycemic index (difference - 66)

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. Vegetable - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170472/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.