Like olive oil, avocado oil is a liquid obtained from pressing a raw fruit. While olive oil is produced from pressing fresh olives, avocado oil is produced from pressing the fresh fruit of the avocado tree. Avocado oil comes in two main varieties: refined and unrefined. The unrefined version is best because it is cold-pressed and retains more nutrients and flavor. Both avocado and olive oil are high in good fat and great for cooking, cosmetics and more.
Nutrient Comparison: Avocado Oil vs. Olive Oil
For those looking for all-around healthy oils, we have some great news for you. Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.
Additionally, both avocado and olive oils are excellent sources of antioxidants, which can help your body protect itself from damage due to oxidative stress. This may help safeguard it from cancer, heart disease and other diseases. The good news is that both oils contain a high concentration of antioxidants.
Here is a nutrition comparison between olive oil and avocado oil, with data supplied by the USDA. Note that the USDA does not report on olive oil’s vitamin E content, perhaps because it is so low per tablespoon. However, studies show that vitamin E is higher in olive oil and that it is heated out much quicker in avocado oil than it is in olive oil.
What About Flavor?
When you are using these oils for cooking, you need to think about flavor. Olive oil is well-known for its smooth, versatile flavor profile which goes with virtually everything. Fresh, nutty and pleasant, olive oil can dress up all kinds of foods, from garden-fresh veggies to hearty meats. Avocado oil brings a more grassy, mildly sweet avocado flavor, so it might not be right for every use.
The Best Option for Cooking
Contrary to popular belief, olive oil is relatively stable at high heat and is good to cook with for most frying endeavors. Ours boasts a smoke point of over 400 degrees F (note that fresher olive oil will have a higher smoke point), which makes it just fine for cooking. Read our guide to frying with olive oil for more information. With that said, refined avocado oil’s smoke point is slightly higher at 520 degrees F, so both are great options when you want to bring on the heat.
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Post time: Aug-21-2024