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

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Summary of differences between canola oil and avocado oil

Canola oil has more polyunsaturated fat, while avocado oil has more monounsaturated fat.
Avocado oil covers your daily need for saturated fat 21% more than canola oil.
Canola oil contains 2 times more polyunsaturated fat than avocado oil. While canola oil contains 28.142g of polyunsaturated fat, avocado oil contains only 13.486g.
The amount of saturated fat in canola oil is lower.

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

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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.

Canola 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

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.

Canola oil

Avocado 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.
Omega-3 (ALA)	9.137g		571%
Vitamin E	17.46mg		116%
Omega-6 (Linoleic acid)	18.64g		110%
Polyunsaturated fat	28.142g	13.486g	98%
Vitamin K	71.3µg		59%
Saturated fat	7.365g	11.56g	19%
Monounsaturated fat	63.276g	70.554g	18%
Calories	884kcal	884kcal	0%
Weight per 100 calories	11g	11g	N/A
Fats	100g	100g	0%
Unsaturated / Saturated Fat ratio	12	7.3	N/A
Trans fat	0.395g		N/A
Choline	0.2mg		0%