Avocado vs Olive oil
Both bring monounsaturated fat, in different packages. Olive oil is pure fat — dense and calorie-heavy, all fat per drop. Avocado carries the same kind of fat wrapped in fibre, potassium and water, so it is far less calorie-dense by weight. Olive oil to cook and dress with, avocado to eat whole and fill up on.
Avocado and Olive oil, per 100 g and per portion. A gap means USDA has no value for it — not zero.
| Avocado · per 100 g | Olive oil · per 100 g | |
|---|---|---|
| Calories | 160 | 884 |
| Protein | 2 g | 0 g |
| Fat | 14.7 g | 100 g |
| Carbs | 8.5 g | 0 g |
| Fiber | 6.7 g | 0 g |
| Sugars | 0.7 g | 0 g |
| Sodium | 7 mg | 2 mg |
| Vitamins & minerals — where both carry data | ||
| Calcium | 12 mg | 1 mg |
| Folate | 81 µg | 0 µg |
| Iron | 0.6 mg | 0.6 mg |
| Magnesium | 29 mg | 0 mg |
| Niacin | 1.7 mg | 0 mg |
| Phosphorus | 52 mg | 0 mg |
| Potassium | 485 mg | 1 mg |
| Riboflavin | 0.1 mg | 0 mg |
| Thiamin | 0.1 mg | 0 mg |
| Vitamin A | 7 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Vitamin B6 | 0.3 mg | 0 mg |
| Vitamin C | 10 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin E | 2.1 mg | 14.4 mg |
| Vitamin K | 21 µg | 60.2 µg |
| Zinc | 0.6 mg | 0 mg |
Different forms: olive oil is pure fat, avocado is a whole food about 80% water — the per-100 g figures are not a like-for-like portion.
Generic USDA foods (not brands), so both carry micronutrients. Numbers are per 100 g unless the portion toggle is on. USDA FoodData Central, as of 2026-08-12.
Is Avocado or Olive oil better?
Neither is “better” on its own — it depends what you want from it. The table shows where each is higher; the short answer says when each one fits. Compare on the same basis (per 100 g) and pick for your dish and your goal.
How were these numbers worked out?
Straight from USDA FoodData Central for the generic form of each food, per 100 g. We show the portion view too, but portion sizes differ between foods, so per 100 g is the fair comparison.
Why does one column say “no data”?
Because USDA has no value for that nutrient in that food — so we leave it blank rather than print a 0 that would read as “none”. A real zero from USDA still shows as 0.