Avocado oil vs olive oil [both extra virgin] - what is the difference in nutrition?

Olive oil is a staple in the Mediterranean diet, which is associated with numerous health benefits, including reduced risks of heart disease and certain cancers. But when you compare the two - there is very little difference in nutrient content. Avocado oil, is especially good for high-heat applications due to its relatively high smoke point [higher than olive oil]. Olive oil has higher vitamin K good for blood clotting.

Nutritional Profile per 100 grams of 100g Extra Virgin Avocado Oil:

• Calories: ~884 kcal

• Total Fat: ~100 grams

  • Saturated Fat: ~12 grams

  • Monounsaturated Fat: ~70 grams

  • Polyunsaturated Fat: ~13 grams

    • Omega-6: ~12.5 grams

    • Omega-3: ~1 gram

• Vitamin E: ~13.5 mg (90% of the Daily Value)

• Vitamin K: ~7.0 µg (9% of the Daily Value)

• Cholesterol: 0 mg

• Carbohydrates: 0 grams

• Protein: 0 grams

• Sodium: 0 mg

• Other Nutrients: Contains small amounts of vitamin K, lutein, and various antioxidants.

Health Benefits:

1. Heart Health:

   • High in monounsaturated fats (oleic acid), which help reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.

2. Anti-inflammatory Properties:

   • Contains antioxidants like vitamin E and lutein that can help reduce inflammation.

3. Skin Health:

   • Vitamin E and other antioxidants in avocado oil are beneficial for skin health and repair.

4. Nutrient Absorption:

   • Monounsaturated fats in avocado oil can enhance the absorption of fat-soluble vitamins (A, D, E, K) and other nutrients.

   Nutritional Composition of 100g Extra Virgin Olive Oil:

   • Calories: ~884 kcal

   • Total Fat: ~100 grams

     • Saturated Fat: ~14 grams

     • Monounsaturated Fat: ~73 grams

     • Polyunsaturated Fat: ~11 grams

       • Omega-6: ~9.7 grams

       • Omega-3: ~0.8 grams

   • Vitamin E: ~14 mg (93% of the Daily Value)

   • Vitamin K: ~60.2 µg (75% of the Daily Value)

   • Cholesterol: 0 mg

   • Carbohydrates: 0 grams

   • Protein: 0 grams

   • Sodium: 0 mg

   Olive Oil:

   • Monounsaturated Fats: Olive oil is renowned for its high monounsaturated fat content, particularly oleic acid, which is associated with numerous health benefits, including heart health.

   • Vitamin E: Olive oil is a good source of vitamin E, providing antioxidant protection to cells.

   • Polyphenols: Olive oil contains polyphenols, which are powerful antioxidants that may help reduce inflammation and lower the risk of chronic diseases.

   • Phytosterols: Similar to avocado oil, olive oil also contains phytosterols, which may contribute to its cholesterol-lowering effects.

   Comparison:

   • Both avocado oil and olive oil are rich in monounsaturated fats, which are considered heart-healthy.

   • Avocado oil tends to have a higher smoke point compared to olive oil, making it more suitable for high-heat cooking methods like frying and sautéing.

   • Both oils offer similar health benefits, including antioxidant protection, anti-inflammatory effects, and potential cholesterol-lowering properties with the biggest difference being avocado oil’s anti-inflammatory benefits

   Both avocado oil and olive oil are nutritious choices with unique flavors and culinary applications. They can both be part of a healthy diet when used in moderation and as part of a balanced eating plan. The choice between the two may depend on personal preference, cooking method, and flavor profile desired for a particular dish. Avocado oil is very versatile.