Soybean Oil vs. Avocado
Nutrition comparison of Soybean Oil and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and avocado:
- Both avocado and soybean oil are high in calories.
- Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Avocado has signficantly more Vitamin C than soybean oil.
- Avocado is an excellent source of dietary fiber and potassium.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both avocado and soybean oil are high in calories. Soybean oil has 429% more calories than avocado - avocado has 167 calories per 100 grams and soybean oil has 884 calories.
For macronutrient ratios, soybean oil is lighter in protein, lighter in carbs and much heavier in fat compared to avocado per calorie. Soybean 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:
| Soybean Oil | Avocado | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - avocado has 6.8g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Avocado and soybean oil contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Avocado has more protein than soybean oil - avocado has 2g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Soybean oil is high in saturated fat and avocado has 86% less saturated fat than soybean oil - avocado has 2.1g of saturated fat per 100 grams and soybean oil has 15.3g of saturated fat.
trans fat
Both soybean oil and avocado are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and avocado does not contain significant amounts.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than soybean oil - avocado has 8.8mg of Vitamin C per 100 grams and soybean oil does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than soybean oil - avocado has 7ug of Vitamin A per 100 grams and soybean oil does not contain significant amounts.
Vitamin E
Soybean oil is a great source of Vitamin E and it has 315% more Vitamin E than avocado - avocado has 2mg of Vitamin E per 100 grams and soybean oil has 8.2mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has 776% more Vitamin K than avocado - avocado has 21ug of Vitamin K per 100 grams and soybean oil has 183.9ug of Vitamin K.
The B Vitamins
Avocado has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Soybean 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 more calcium than soybean oil - avocado has 13mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Avocado has 29 times more iron than soybean oil - avocado has 0.61mg of iron per 100 grams and soybean oil has 0.02mg of iron.
potassium
Avocado is an excellent source of potassium and it has more potassium than soybean oil - avocado has 507mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than avocado per 100 grams.
| Soybean Oil | Avocado | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.125 G |
| Total | 7.034 G | 0.125 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than avocado per 100 grams.
| Soybean Oil | Avocado | |
|---|---|---|
| other omega 6 | ~ | 0.015 G |
| linoleic acid | 50.299 G | 1.674 G |
| Total | 50.299 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: Soybean Oil (Oil, vegetable, soybean, refined) and Avocado (Avocados, raw, California) .
Soybean 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 avocado or soybean oil contain more calories in 100 grams?Both avocado and soybean oil are high in calories. Soybean oil has 430% more calories than avocado - avocado has 167 calories in 100g and soybean oil has 884 calories.
Does avocado or soybean oil contain more potassium?
Avocado is a rich source of potassium and it has more potassium than soybean oil - avocado has 507mg of potassium in 100 grams and soybean oil does not contain significant amounts.