Avocado Oil vs Coconut Oil
Coconut Oil wins on seed oil PUFA: about 2% of its fat versus roughly 14% for Avocado Oil, around 7x less per spoonful.
Per tablespoon that is an estimated 0.3g of PUFA against 1.9g. Values from USDA oil composition data, method on the methodology page.
| Avocado Oil | Coconut Oil | |
|---|---|---|
| PUFA share of fat | ~14% | ~2% |
| Est. PUFA per tablespoon | ~1.9g | ~0.3g |
| Type | fruit oil | fruit oil |
| Seed oil? | no | no |
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.
Coconut Oil
About 2% PUFA, the lowest of any common cooking fat. Mostly saturated, extremely stable; movie theater popcorn is its famous use.
Movie theater poppers and some dessert kitchens. See the popcorn answer page.
Frequently asked
Which has less PUFA, avocado oil or coconut oil?
Coconut Oil carries less polyunsaturated fat: an estimated 2% of its fat versus about 14% for avocado oil, per USDA oil composition data.
How much PUFA is in a tablespoon of avocado oil?
Roughly 1.9g of PUFA per tablespoon, since a tablespoon of oil carries about 14g of fat and avocado oil runs about 14% PUFA.
Which is more stable for frying, avocado oil or coconut oil?
Coconut Oil is more stable: about 2% of its fat is polyunsaturated, against about 14% for avocado oil, and polyunsaturated fat is the part that breaks down fastest under heat.
Is avocado oil or coconut oil a seed oil?
Avocado Oil is not a seed oil. Coconut Oil is not a seed oil.
More matchups
Or work out any amount with the PUFA calculator.