Which has more protein, Avocados, raw, all commercial varieties or Oil, olive, salad or cooking?

Avocados, raw, all commercial varieties has more protein at 2.00g per 100g, compared to 0g for Oil, olive, salad or cooking.

Which has more calories, Avocados, raw, all commercial varieties or Oil, olive, salad or cooking?

Oil, olive, salad or cooking has more calories at 884 kcal per 100g, compared to 160 kcal for Avocados, raw, all commercial varieties.

Is Avocados, raw, all commercial varieties healthier than Oil, olive, salad or cooking?

Based on vitamin and mineral density, Avocados, raw, all commercial varieties scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Avocados vs Oil

Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy

Avocados, raw, all commercial varieties is higher in more vitamins & minerals

Calories (kcal)

Avocados 160

Oil 884

Protein (g)

Avocados 2.00

Oil 0

Carbs (g)

Avocados 8.53

Oil 0

Fat (g)

Avocados 14.7

Oil 100

Fiber (g)

Avocados 6.70

Oil 0

Quick answers

Which has more protein?

Avocados, raw, all commercial varieties — 2.00g vs 0g per 100g.

Which has fewer calories?

Avocados, raw, all commercial varieties — 160 vs 884 kcal per 100g.

Which is more nutrient-dense?

Avocados, raw, all commercial varieties scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Avocados	Oil	Diff
Energy
Energy	160 kcal	884 kcal	-82%
Macronutrients
Water	73.2 g	0 g
Protein	2.00 g	0 g
Total lipid (fat)	14.7 g	100 g	-85%
Carbohydrate, by difference	8.53 g	0 g
Fiber, total dietary	6.70 g	0 g
Fats & Fatty Acids
Fatty acids, total saturated	2.13 g	13.8 g	-85%
Fatty acids, total monounsaturated	9.80 g	73.0 g	-87%
Fatty acids, total trans	0 g	—
Cholesterol	0 mg	0 mg	=
Vitamins
Vitamin C, total ascorbic acid	10.0 mg	0 mg
Thiamin (Vitamin B1)	0.067 mg	0 mg
Riboflavin (Vitamin B2)	0.130 mg	0 mg
Niacin (Vitamin B3)	1.74 mg	0 mg
Pantothenic acid (Vitamin B5)	1.39 mg	0 mg
Vitamin B-6 — Pyridoxine	0.257 mg	0 mg
Biotin (Vitamin B7)	81.0 ug	0 ug
Folate, total (Vitamin B9)	0 ug	0 ug	=
Choline, total	14.2 mg	0.300 mg	+4633%
Vitamin B-12 — Cobalamin	0 ug	0 ug	=
Vitamin A, RAE	7.00 ug	0 ug
Carotene, beta	62.0 ug	0 ug
Carotene, alpha	24.0 ug	0 ug
Vitamin E (alpha-tocopherol)	2.07 mg	14.4 mg	-86%
Vitamin D (D2 + D3)	0 ug	0 ug	=
Minerals
Calcium, Ca	12.0 mg	1.00 mg	+1100%
Iron, Fe	0.550 mg	0.560 mg	-2%
Magnesium, Mg	29.0 mg	0 mg
Phosphorus, P	52.0 mg	0 mg
Potassium, K	485 mg	1.00 mg	+48400%
Sodium, Na	7.00 mg	2.00 mg	+250%
Zinc, Zn	0.640 mg	0 mg
Copper, Cu	0.190 mg	0 mg
Manganese, Mn	0.142 mg	0 mg
Selenium, Se	0.400 ug	0 ug
Other Nutrients
Energy	670 kj	3699 kj	-82%
Ash	1.58 g	0 g
Total Sugars	0.660 g	0 g
Sucrose	0.060 g	—
Glucose	0.370 g	—
Fructose	0.120 g	—
Lactose	0 g	—
Maltose	0 g	—
Galactose	0.100 g	—
Starch	0.110 g	—
Fluoride, F	7.00 ug	—
Folic acid (Vitamin B9 — synthetic)	81.0 ug	0 ug
Folate, DFE (Vitamin B9 — dietary folate equivalents)	81.0 ug	0 ug
Betaine	0.700 mg	0.100 mg	+600%
Vitamin B-12, added	0 ug	0 ug	=
Retinol	0 ug	0 ug	=
Beta-carotene (Provitamin A)	28.0 ug	0 ug
Vitamin A, IU	146 IU	0 IU
Beta-cryptoxanthin (Provitamin A)	0 ug	0 ug	=
Lycopene	271 ug	0 ug
Vitamin E, added	0 mg	0 mg	=
Vitamin E — Beta-Tocopherol (β-Tocopherol)	0.050 mg	0.110 mg	-55%
Vitamin E — Gamma-Tocopherol (γ-Tocopherol)	0.330 mg	0.830 mg	-60%
Vitamin E — Delta-Tocopherol (δ-Tocopherol)	0.020 mg	0 mg
Vitamin E — Alpha-Tocotrienol (α-Tocotrienol)	0.010 mg	—
Vitamin E — Beta-Tocotrienol (β-Tocotrienol)	0 mg	—
Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol)	0 mg	—
Vitamin E — Delta-Tocotrienol (δ-Tocotrienol)	0 mg	—
Vitamin D (D2 + D3 — total)	0 IU	0 IU	=
Vitamin K1 — Phylloquinone	21.0 ug	60.2 ug	-65%
Vitamin K (Dihydrophylloquinone — K1 reduced form)	0 ug	0 ug	=
SFA 4:0 (Butyric acid)	0 g	0 g	=
SFA 6:0 (Caproic acid)	0 g	0 g	=
SFA 8:0 (Caprylic acid)	0.001 g	0 g
SFA 10:0 (Capric acid)	0 g	0 g	=
SFA 12:0 (Lauric acid)	0 g	0 g	=
SFA 14:0 (Myristic acid)	0 g	0 g	=
SFA 15:0 (Pentadecanoic acid)	0 g	—
SFA 16:0 (Palmitic acid)	2.08 g	11.3 g	-82%
SFA 17:0 (Margaric acid)	0 g	0.022 g	-100%
SFA 18:0 (Stearic acid)	0.049 g	1.95 g	-97%
SFA 20:0 (Arachidic acid)	0 g	0.414 g	-100%
SFA 22:0 (Behenic acid)	0 g	0.129 g	-100%
SFA 24:0 (Lignoceric acid)	0 g	0 g	=
MUFA 14:1 (Myristoleic acid)	0 g	0 g	=
MUFA 15:1 (Pentadecenoic acid)	0 g	—
MUFA 16:1 (Omega-7, Palmitoleic acid)	0.698 g	1.25 g	-44%
MUFA 17:1 (Heptadecenoic acid)	0.010 g	0.125 g	-92%
MUFA 18:1 (Omega-9, Oleic acid family)	9.07 g	71.3 g	-87%
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid)	0.025 g	0.311 g	-92%
MUFA 22:1 (Omega-9, Erucic acid family)	0 g	0 g	=
Fatty acids, total polyunsaturated	1.82 g	10.5 g	-83%
PUFA 18:2 (Omega-6, Linoleic acid)	1.67 g	9.76 g	-83%
PUFA 18:3 (Omega-3, Alpha-linolenic family)	0.125 g	0.761 g	-84%
PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid)	0.111 g	—
PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid)	0.015 g	—
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid)	0 g	0 g	=
PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid)	0 g	—
PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid)	0.016 g	—
PUFA 20:4 (Omega-6, Arachidonic acid family)	0 g	0 g	=
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid)	0 g	0 g	=
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid)	0 g	0 g	=
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid)	0 g	0 g	=
Phytosterols	—	221 mg
Stigmasterol	2.00 mg	—
Campesterol	5.00 mg	—
Beta-sitosterol	76.0 mg	—
Tryptophan (EAA)	0.025 g	0 g
Threonine (EAA)	0.073 g	0 g
Isoleucine (EAA, BCAA)	0.084 g	0 g
Leucine (EAA, BCAA)	0.143 g	0 g
Lysine (EAA)	0.132 g	0 g
Methionine (EAA)	0.038 g	0 g
Cystine (conditionally essential)	0.027 g	0 g
Phenylalanine (EAA)	0.097 g	0 g
Tyrosine (conditionally essential)	0.049 g	0 g
Valine (EAA, BCAA)	0.107 g	0 g
Arginine (conditionally essential)	0.088 g	0 g
Histidine (EAA)	0.049 g	0 g
Alanine	0.109 g	0 g
Aspartic acid	0.236 g	0 g
Glutamic acid	0.287 g	0 g
Glycine (conditionally essential)	0.104 g	0 g
Proline (conditionally essential)	0.098 g	0 g
Serine	0.114 g	0 g
Alcohol, ethyl	0 g	0 g	=
Caffeine	0 mg	0 mg	=
Theobromine	0 mg	0 mg	=
Daidzein	0 mg	—
Genistein	0 mg	—
Proanthocyanidin dimers	1.18 mg	—
Proanthocyanidin trimers	1.12 mg	—
Proanthocyanidin 4-6mers	3.35 mg	—
Proanthocyanidin 7-10mers	0.520 mg	—
Proanthocyanidin polymers (>10mers)	0 mg	—
Apigenin	0 mg	0.090 mg	-100%
Luteolin	0 mg	0.120 mg	-100%
Kaempferol	0 mg	—
Myricetin	0 mg	—
Quercetin	0 mg	—
Flavonoids
(-)-Epicatechin	0.370 mg	—
(-)-Epicatechin 3-gallate	0 mg	—
(-)-Epigallocatechin	0 mg	—
(-)-Epigallocatechin 3-gallate	0.150 mg	—
(+)-Catechin	0 mg	—
(+)-Gallocatechin	0 mg	—
Choline
Choline from glycerophoshocholine	—	0.300 mg
Choline from phosphatidylcholine	—	0 mg
Choline from phosphocholine	—	0 mg
Choline from sphingomyelin	—	0 mg
Free Choline	—	0 mg
Total Choline	—	0.300 mg
Iodine
Iodine mcg/100gB	0.200 mcg	0.200 mcg	=
Fluoride
Mean mcg/100g **	7.00 mg	—
Isoflavones
Total isoflavones	0 mg	—

* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.

Avocados, raw, all commercial varieties nutrition facts Oil, olive, salad or cooking nutrition facts Compare other foods →

Dig deeper — biggest differences

Potassium, K +48400% in Avocados, raw, all commercial varieties Choline, total +4633% in Avocados, raw, all commercial varieties Calcium, Ca +1100% in Avocados, raw, all commercial varieties Sodium, Na +250% in Avocados, raw, all commercial varieties

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.