Vegetable Oil vs. Avocado
Nutrition comparison of Vegetable Oil and Avocado
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
vegetable oil
versus
avocado
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and avocado:
- Both vegetable 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 vegetable oil.
- Avocado is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Vegetable Oil (Vegetable oil, palm kernel) and Avocado (Avocados, raw, California) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both vegetable oil and avocado are high in calories. Vegetable oil has 416% more calories than avocado - vegetable oil has 862 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, vegetable oil is lighter in protein, lighter in carbs and much heavier in fat compared to avocado per calorie. Vegetable 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:
| Vegetable Oil | Avocado | |
|---|---|---|
| Protein | ~ | 4% |
| Carbohydrates | ~ | 19% |
| Fat | 100% | 77% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has less carbohydrates than avocado - avocado has 8.6g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Avocado is an excellent source of dietary fiber and it has more dietary fiber than vegetable oil - avocado has 6.8g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
sugar
Avocado and vegetable oil contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Avocado has more protein than vegetable oil - avocado has 2g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Vegetable oil is high in saturated fat and avocado has 74% less saturated fat than vegetable oil - vegetable oil has 8.2g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Avocado has signficantly more Vitamin C than vegetable oil - avocado has 8.8mg of Vitamin C per 100 grams and vegetable oil does not contain significant amounts.
Vitamin A
Avocado has more Vitamin A than vegetable oil - avocado has 7ug of Vitamin A per 100 grams and vegetable oil does not contain significant amounts.
Vitamin E
Vegetable oil has 93% more Vitamin E than avocado - vegetable oil has 3.8mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Vegetable oil and avocado contain similar amounts of Vitamin K - vegetable oil has 24.7ug 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.
| Vegetable 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 vegetable oil - avocado has 13mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Avocado has more iron than vegetable oil - avocado has 0.61mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Avocado is an excellent source of potassium and it has more potassium than vegetable oil - avocado has 507mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both vegetable oil and avocado contain significant amounts of linoleic acid.
| Vegetable Oil | Avocado | |
|---|---|---|
| linoleic acid | 1.6 G | 1.674 G |
| other omega 6 | ~ | 0.015 G |
| Total | 1.6 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: Vegetable Oil (Vegetable oil, palm kernel) and Avocado (Avocados, raw, California) .
Vegetable 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 vegetable oil or avocado contain more calories in 100 grams?Both vegetable oil and avocado are high in calories. Vegetable oil has 420% more calories than avocado - vegetable oil has 862 calories in 100g and avocado has 167 calories.
Does avocado or vegetable oil contain more potassium?
Avocado is a rich source of potassium and it has more potassium than vegetable oil - avocado has 507mg of potassium in 100 grams and vegetable oil does not contain significant amounts.