Olive Oil vs. Avocado

Nutrition comparison of Olive Oil and Avocado


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of olive oil versus avocado (100g each) below using 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Olive Oil source
Image of Avocado source

Calories and Carbs

calories

Both olive oil and avocado are high in calories - olive oil has 884kcal of calories per 100 grams and avocado has 167kcal of calories.

dietary fiber

Avocado is a excellent source of dietary fiber and it has more dietary fiber than olive oil - avocado has 6.8g of dietary fiber per 100 grams and olive oil does not contain significant amounts.

sugar

Avocado and olive oil contain similar amounts of sugar - avocado has 0.3g of sugar per 100 grams and olive oil does not contain significant amounts.

Protein

protein

Avocado has more protein than olive oil - avocado has 2g of protein per 100 grams and olive oil does not contain significant amounts.

Fat

saturated fat

Olive oil is high in saturated fat and avocado has less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.

Vitamins

Vitamin C

Avocado has signficantly more Vitamin C than olive oil - avocado has 8.8mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.

Vitamin A

Avocado has more Vitamin A than olive oil - avocado has 7ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.

Vitamin E

Olive oil is a excellent source of Vitamin E and it has more Vitamin E than avocado - olive oil has 14.4mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.

The B Vitamins

Avocado has more thiamin, riboflavin, niacin, pantothenic acid, vitamin b6 and folate.

Olive 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 olive oil - olive oil has 1mg of calcium per 100 grams and avocado has 13mg of calcium.

iron

Olive oil and avocado contain similar amounts of iron - olive oil has 0.56mg of iron per 100 grams and avocado has 0.61mg of iron.

potassium

Avocado is a excellent source of potassium and it has more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and avocado has 507mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than avocado per 100 grams.

Olive Oil Avocado
alpha linoleic acid 0.761 G 0.125 G
Total 0.761 G 0.125 G

omega 6s

Comparing omega-6 fatty acids, olive oil has more linoleic acid than avocado per 100 grams.

Olive Oil Avocado
other omega 6 ~ 0.015 G
linoleic acid 9.762 G 1.674 G
Total 9.762 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: Olive Oil (Oil, olive, salad or cooking) and Avocado (Avocados, raw, California) .

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