Coconut Oil vs. Avocado
Nutrition comparison of Coconut Oil and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and avocado:
- Both coconut oil and avocado are high in calories.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than coconut oil.
- Avocado is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and avocado are high in calories. Coconut oil has 434% more calories than avocado - coconut oil has 892 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and much heavier in fat compared to avocado per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for avocado, 4:19:77 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Avocado | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - avocado has 6.8g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Avocado and coconut oil contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Avocado has more protein than coconut oil - avocado has 2g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Coconut oil is high in saturated fat and avocado has 97% less saturated fat than coconut oil - coconut oil has 82.5g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
trans fat
Both coconut oil and avocado are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than coconut oil - avocado has 8.8mg of Vitamin C per 100 grams and coconut oil does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than coconut oil - avocado has 7ug of Vitamin A per 100 grams and coconut oil does not contain significant amounts.
Vitamin E
Avocado has 16 times more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Avocado has 34 times more Vitamin K than coconut oil - coconut oil has 0.6ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Avocado | |
|---|---|---|
| Thiamin | ~ | 0.075 MG |
| Riboflavin | ~ | 0.143 MG |
| Niacin | ~ | 1.912 MG |
| Pantothenic acid | ~ | 1.463 MG |
| Vitamin B6 | ~ | 0.287 MG |
| Folate | ~ | 89 UG |
Minerals
calcium
Avocado has 12 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Avocado has 11 times more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has more potassium than coconut oil - avocado has 507mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, avocado has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Avocado | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.125 G |
| Total | 0.019 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, both coconut oil and avocado contain significant amounts of linoleic acid.
| Coconut Oil | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 1.683 G | 1.674 G |
| Total | 1.683 G | 1.689 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Avocado (Avocados, raw, California) .
Coconut Oil g
()
|
Daily Values (%) |
Avocado g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut oil or avocado contain more calories in 100 grams?Both coconut oil and avocado are high in calories. Coconut oil has 430% more calories than avocado - coconut oil has 892 calories in 100g and avocado has 167 calories.
Does avocado or coconut oil contain more potassium?
Avocado is a rich source of potassium and it has more potassium than coconut oil - avocado has 507mg of potassium in 100 grams and coconut oil does not contain significant amounts.