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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.

Infographic

Walnut oil 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.
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 8% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 38%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -21.3%
Contains more Polyunsaturated fat +369.4%
Contains more Monounsaturated Fat +209.4%
10% 24% 66%
Saturated Fat: 9.1 g
Monounsaturated Fat: 22.8 g
Polyunsaturated fat: 63.3 g
12% 74% 14%
Saturated Fat: 11.56 g
Monounsaturated Fat: 70.554 g
Polyunsaturated fat: 13.486 g
Contains less Saturated Fat -21.3%
Contains more Polyunsaturated fat +369.4%
Contains more Monounsaturated Fat +209.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Walnut oil Avocado oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Vitamin E 0.4mg Walnut oil
Choline 0.4mg Walnut oil
Vitamin K 15µg Walnut oil
Saturated Fat 9.1g 11.56g Walnut oil
Monounsaturated Fat 22.8g 70.554g Avocado oil
Polyunsaturated fat 63.3g 13.486g Walnut oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Walnut oil Avocado oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories 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
4%
Walnut oil
0%
Avocado oil
Minerals Daily Need Coverage Score
0%
Walnut oil
0%
Avocado oil

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 richer in vitamins?
Walnut oil
Walnut oil is relatively richer in vitamins
Which food is lower in Sugar?
Avocado oil
Avocado oil is lower in Sugar (difference - 0g)
Which food is lower in Cholesterol?
Avocado oil
Avocado oil is lower in Cholesterol (difference - 0mg)
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.

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. 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.