Avocado Oil vs Canola Oil
Avocado Oil wins on seed oil PUFA: about 14% of its fat versus roughly 28% for Canola Oil, around 2x less per spoonful.
Per tablespoon that is an estimated 1.9g of PUFA against 3.8g. Values from USDA oil composition data, method on the methodology page.
| Avocado Oil | Canola Oil | |
|---|---|---|
| PUFA share of fat | ~14% | ~28% |
| Est. PUFA per tablespoon | ~1.9g | ~3.8g |
| Type | fruit oil | seed oil |
| Seed oil? | no | yes |
Avocado Oil
Pressed from avocado flesh, about 14% PUFA, high smoke point. The premium choice for health-focused kitchens, priced accordingly.
Advertised loudly by the few places that pay for it. See the verified seed oil free list.
Canola Oil
The mildest common seed oil at about 28% PUFA, and high-oleic canola runs far lower. Often the "better" oil a chain switches to.
Very common in fryers, alone or blended. See chains using canola.
More matchups
Or work out any amount with the PUFA calculator.