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 for 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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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.

Walnut 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.

Walnut 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	63.3g	13.486g	332%
Monounsaturated fat	22.8g	70.554g	119%
Vitamin K	15µg		13%
Saturated fat	9.1g	11.56g	11%
Vitamin E	0.4mg		3%
Calories	884kcal	884kcal	0%
Fats	100g	100g	0%
Choline	0.4mg		0%