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

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What are the main differences between avocado oil and palm oil?

Palm oil has less monounsaturated fat and polyunsaturated fat than avocado oil.
Palm oil's daily need coverage for saturated fat is 189% higher.
Avocado oil has 2 times more monounsaturated fat than palm oil. Avocado oil has 70.554g of monounsaturated fat, while palm oil has 37g.
Avocado oil contains less saturated fat.

We used Oil, avocado and Oil, palm types in this comparison.

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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Avocado oil

Palm oil

Contains more IronIron

+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Zinc ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Avocado oil

Palm oil

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin KVitamin K	+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~µg

~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.
Saturated fat	11.56g	49.3g	172%
Vitamin E		15.94mg	106%
Monounsaturated fat	70.554g	37g	84%
Polyunsaturated fat	13.486g	9.3g	28%
Vitamin K		8µg	7%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	7.3	0.94	N/A
Iron	0mg	0.01mg	0%
Choline		0.3mg	0%