Olive oil Vs. avocado oil: Which is Better?

Isolated avocado and olives. Half of avocado fruit and pile of black olives isolated on white background with clipping path

Olive oil and avocado oil are known for the health benefits that they have to offer. They are amongst the best olive oils for protecting you against heart disease, while also helping in to reduceeducing inflammations. 

When going to the grocery store, you may wonder which oil is a better option. You need to keep in mind that though both these oils are beneficial, they have some properties that make them unique individually. 

To make this choice easier you need to remember that you should get the oil best suited to your health requirements. 

Let’s go explore the difference between olive oil and avocado oil to find which one is healthier. 

A Comparison of Nutritional values

Here is a quick roundup of what you actually consume when you have one tablespoon of olive oil and avocado oil.

Olive Oil contains: 

Fiber: 0 grams.

Protein: 0 grams.

Cholesterol: 0 milligrams.

Sodium: 0 milligrams.

Carbohydrates: 0 grams.

Sugars: 0 grams.

Fat: 14 grams.

Saturated fat: 2.2 grams.

Monounsaturated fat: 10 grams.

Polyunsaturated fat: 1.8 grams.

Calories: 120.

Avocado Oil consists of:

Fiber: 0 grams.

Protein: 0 grams.

Cholesterol: 0 milligrams.

Sodium: 1 milligrams.

Carbohydrates: 0 grams.

Sugars: 0 grams.

Fat: 14 grams.

Saturated fat: 2 grams.

Monounsaturated fat: 10 grams.

Polyunsaturated fat: 2 grams.

Calories: 124.

The lists indicate that though the protein, carbohydrate, cholesterol, and fiber levels are the same, there are differences in the amount of calories and fats present in the oils. 

Benefits for the Health

The difference between olive oil and avocado oil though is slight, it can’t be ignored. 

According to a study, research has shown that having one tablespoon of olive oil can give consumers 33 percent of the daily need for Vitamin E. The same amount of avocado oil manages to give 23 percent of the requirement.  

Comparing Tastes

Olive oil is known for its particular peppery and rather fruity taste that doesn’t pair well with all kinds of food. It is best suited for preparing savory dishes, as well as dressing salads. It can’t be used for baking sweets such as brownies and cakes without compromising the taste. 

On the other hand, avocado oil has a subtle, more neutral taste, which makes it great for pairing with almost any food type. It would take the back seat and allow the other ingredients to talk, making it a better oil to bake with. 

Evaluating Usage

Avocado oil is interesting, as it can withstand higher temperatures due to the fact that it has a higher smoke point. 

It should be known that though olive oil is terrific for making salad dressings and medium to low heat cooking, it tends to release free radicals when exposed to higher temperatures. This means that when it comes to frying, sautéing, baking, or even roasting, avocado oil is a more stable oil to use. 

Moreover, when it comes to the chemical constituents of both oils, keep in mind that high heat causes the chemical compound of olive oil to change from a “good” (monounsaturated) fat to a “bad” fat (trans-fat). 

At What Price? 

A big point of comparison is the accessibility of oil. Though both oil types can be available in the market, their prices generally differ. Avocado oil is significantly more expensive, costing about 50 percent more than the cost of a can of olive oil. Yikes! 

Keep in mind that cheaper versions of both oil types can be found, however those are generally of a low-grade quality, and ideally should be avoided. 

Conclusion 

You can thus see that both olive and avocado oils have their selling points, however while deciding which one to get it is important that you pick the one that suits your living style, and health needs!

Have fun choosing! 

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