Avocado oil vs. Canola oil — In-Depth Nutrition Comparison

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Summary of differences between avocado oil and canola oil

Avocado oil has more monounsaturated fat, while canola oil has more polyunsaturated fat.
Avocado oil covers your daily need for saturated fat, 21% more than canola oil.
The amount of saturated fat in canola oil is lower.

These are the specific foods used in this comparison Oil, avocado and Oil, canola.

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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.

Avocado oil

Canola 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.

Avocado oil

Canola oil

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~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.
Vitamin E		17.46mg	116%
Polyunsaturated fat	13.486g	28.142g	98%
Vitamin K		71.3µg	59%
Saturated fat	11.56g	7.365g	19%
Monounsaturated fat	70.554g	63.276g	18%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	7.3	12	N/A
Trans fat		0.395g	N/A
Choline		0.2mg	0%
Omega-3 - ALA		9.137g	N/A
Omega-6 - Linoleic acid		18.64g	N/A