Avocado oil vs Olive oil

avocado oil versus olive oil

Avocado oil and olive oil, equally holds ingredients essential for beauty products as well as for healthy cooking. Both olive oil and avocado oil are extracted straight from the fruit, rather than chemically preparing from seeds. A medium-sized avocado fruit consists of approximately 30% oil. Both oils are similar because of their chemical components. Yet, there are several unique features of each of the oils.

Nutritional fact comparison

Amount: 1 tablespoon


Avocado oil

Olive oil




Total fat



Saturated fat



Monounsaturated fat



Polyunsaturated fat


1.42 g


7.0mg (per 100 g)

4mg (per cup)


3% (per 100 g)

0.35 mg (per 100 g)

Vitamin K

21µg (per 100 g)

62 mcg (per 100 g)


Provides energy

Calories are essential element that can indicate the level of energy a particular food offers to the body. According to the U.S. Department of Agriculture, adults require approximately 2,200 calories per day to maintain their energy levels. A tablespoon of avocado oil or olive oil holds around 6% of this amount.

Transport and store vitamins and protect organs

Your body requires dietary fat especially for getting energy. It also helps to protect and insulate organs; transport and store vitamins. A tablespoon of olive oil contains 13.5 g of total fat while avocado oil contains 14 g of total fat. This means it comprises of approximately 16 – 29 % of the adult’s daily fat requirements.

Maintains cholesterol level

Saturated fats are normally found in animal products which may maximize cholesterol levels in your blood if you consume in excess amount. Excess amount of saturated fat may also harm the cardiovascular system. According to American Heart Association, you should consume limited amount of saturated fat as much as possible. As mentioned above, a tablespoon of avocado oil includes only 1.6 g of saturated fat while a tablespoon of olive oil consists of only 2g of saturated fat. Plus, these oils hold a mixture of antioxidants that can minimize your LDL(bad) cholesterol maintaining HDL (good) cholesterol.

Minimizes the risks of heart disease and diabetes

More amount of the fat in olive oil and avocado oil is unsaturated. Monounsaturated fats plays vital role in maintaining blood cholesterol levels and minimize the risks of heart disease. While, polyunsaturated fats maintain glucose levels in blood and lessens the risk of diabetes. Polyunsaturated fats actually comprise of omega-3 fatty acids, which according to researchers have the ability to reduce risk of heart disease, reduce blood pressure and decrease uneven heartbeats.

A tablespoon of avocado oil consists of approximately 2 g of polyunsaturated fats and 10 g of monounsaturated fats. While olive oil contains 9.85 of monounsaturated fats and 1.42g of polyunsaturated fats. Avocado oil consists of 76% of fatty acid whereas olive oil includes 65% of fatty acid.

Good for Eye health

Avocado oil and Olive oil both have higher amounts of antioxidants called lutein (a yellow coloured carotenoid). Lutein in fact, helps to protect your eyes from damage done by UV rays. Consuming enough levels of lutein through your diet helps to get rid of Age-related Macular Degeneration (ARMD).

Blood clotting and maintaining bone density

Avocado and olive oils are filled with Vitamin K which is necessary for proper blood clotting. The same vitamin is also necessary for maintaining the bone density. According to research 100 g of avocado olive oil provides 59% of daily recommended amount of Vitamin K.

Good for your skin

Since both oils contain Vitamin E, it is good for your cardiovascular health. Most importantly, Vitamin E plays vital role in keeping your skin in good condition. 100 g of olive oil includes approximately 93% of daily recommended amount of vitamin E. According to USDA, half of an avocado holds 2.08 mg of vitamin E. Vitamin E actually helps maintaining the elasticity of your skin, and is considered good for treating dry skin.

Takes care of your hair

Avocado and olive oil holds vitamin A, vitamin E, magnesium, etc that aids in hair growth and nourishes your hair. Research shares that healthy hair grows more or less half an inch each month. Hair professional at New York University claims that fatty acid and protein content helps in proper hair growth. Vitamin E found in avocado oil and olive oil helps to recover your damaged hair as well.


Though both avocado oil and olive oil contains a lot of nutritional benefits, the amounts of nutrients found in both oils differ.

Avocado oil, according to researchers, has more amounts of monounsaturated fats. Therefore, it can enter deeper into your skin while using topically. Plus, scientists also believe that avocado oil has more antibacterial and healing properties. So, it has more ability to fight against different diseases including cancer.

According to the website of American Oil Chemists’ Society, as avocado oil consists of numerous antioxidants including Vitamin E. It is therefore, an undeniable victor for getting healthy and glowing skin when compared to olive oil.

Avocado oil contains more amounts of Phytestorals elements that help to minimize the absorption of cholesterol in our gastrointestinal part. Particularly, avocado oil includes higher amount of phytosterol beta-sitosterol. This compound is beneficial for boosting up immune power and preventing colon cancer.

Which is better for cooking?

The refined avocado oil has high smoke point (the heat at which heated oil or fat begins to burn and break down) ranging from 480 Fahrenheit to 520 Fahrenheit. It can be a great option for stir-fries and other cooking done at high-temperature. While, the smoke point of olive oil is much lower which is approximately 430 Fahrenheit which is used for medium frying.

Avocado oil tastes very good holding sweet avocado flavor while, olive oil loses its flavor once it is heated. Therefore, olive oil is much used in salads and other foods without cooking.

Avocado oil is considered better than olive oil, yet it is expensive than olive oil. In general, olive oil is popularly used while avocado oil is less prominent but both oils having a lot of benefits and are very good for you.