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Walnut oil vs Avocado oil - In-Depth Nutrition Comparison

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How are Walnut oil and Avocado oil different?

  • Walnut oil is higher in Polyunsaturated fat, however Avocado oil is richer in Monounsaturated Fat.
  • Daily need coverage for Saturated Fat from Avocado oil is 12% higher.
  • Walnut oil contains 5 times more Polyunsaturated fat than Avocado oil. While Walnut oil contains 63.3g of Polyunsaturated fat, Avocado oil contains only 13.486g.
  • Walnut oil has less Saturated Fat.

Oil, walnut and Oil, avocado are the varieties used in this article.

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Walnut oil vs Avocado oil infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 0% 0% 0% 0% 0% 0% 0% 0%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 8% 0% 0% 0% 0% 0% 0% 0% 38% 0%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
4
Walnut oil
0
Avocado oil
Mineral Summary Score
0
Walnut oil
0
Avocado oil

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
0%
Walnut oil
0%
Avocado oil
Carbohydrates
0%
Walnut oil
0%
Avocado oil
Fats
462%
Walnut oil
462%
Avocado oil

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Walnut oil Avocado oil
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Avocado oil
Low Calories diet Equal
Low Fats diet Equal
Low Carbs diet Equal
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Saturated Fat?
Walnut oil
Walnut oil is lower in Saturated Fat (difference - 2.46g)
Which food is cheaper?
Walnut oil
Walnut oil is cheaper (difference - $2)
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 - 0g)
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.
Which food is richer in vitamins?
?
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.

All nutrients comparison - raw data values

Nutrient Walnut oil Avocado oil Opinion
Calories 884 884
Protein 0 0
Fats 100 100
Vitamin C 0 0
Carbs 0 0
Cholesterol 0 Avocado oil
Vitamin D 0 Walnut oil
Iron 0 0
Calcium 0 0
Potassium 0 0
Magnesium 0 0
Sugar 0 Avocado oil
Fiber 0 0
Copper 0 0
Zinc 0 0
Starch
Phosphorus 0 0
Sodium 0 0
Vitamin A 0 0
Vitamin E 0.4 Walnut oil
Vitamin D 0 Walnut oil
Vitamin B1 0 0
Vitamin B2 0 0
Vitamin B3 0 0
Vitamin B5 0 0
Vitamin B6 0 0
Vitamin B12 0 0
Vitamin K 15 Walnut oil
Folate 0 0
Trans Fat
Saturated Fat 9.1 11.56 Walnut oil
Monounsaturated Fat 22.8 70.554 Avocado oil
Polyunsaturated fat 63.3 13.486 Walnut oil
Tryptophan 0 Walnut oil
Threonine 0 Walnut oil
Isoleucine 0 Walnut oil
Leucine 0 Walnut oil
Lysine 0 Walnut oil
Methionine 0 Walnut oil
Phenylalanine 0 Walnut oil
Valine 0 Walnut oil
Histidine 0 Walnut oil
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Walnut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171030/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.