Home / Versus / Avocado vs Olive Oil (Extra Virgin)
Head to headAvocado vs Olive Oil (Extra Virgin)
Whole fruit against pressed oil — does the fiber matter?
Olive Oil (Extra Virgin) takes it, 73 to 65. A 8-point gap. The most studied fat on earth — MUFA-rich with polyphenols the refined oils lost. Avocado’s case: The rare fat that brings fiber, potassium, and folate to the party.
Tale of the tape
| Nutrient | Avocado per 100g | Olive Oil (Extra Virgin) per 100g |
|---|---|---|
| Calories | 160 ● | 884 |
| Protein | 2g ● | 0g |
| Total Fat | 14.7g ● | 100g |
| Saturated Fat | 2.1g ● | 13.8g |
| Dietary Fiber | 6.7g ● | 0g |
| Sodium | 7mg | 2mg ● |
| Cholesterol | 0mg | 0mg |
| Potassium | 485mg ● | 1mg |
Red dot marks the winner of each row. Column bases differ because chain labels are per serving — the per-100-calorie comparisons below put them on equal footing.
Where Avocado wins
- Folate: 20% DV vs Olive Oil (Extra Virgin)’s 0% DV (per 100g).
Where Olive Oil (Extra Virgin) wins
- Olive Oil (Extra Virgin) has less sodium per 100 calories (Avocado has more).
- Vitamin E: 96% DV vs Avocado’s 14% DV (per 100g).
- Vitamin K: 50% DV vs Avocado’s 18% DV (per 100g).
Questions
Is Avocado healthier than Olive Oil (Extra Virgin)?
By our scoring, Olive Oil (Extra Virgin) grades higher (73 vs 65). The full nutrient comparison is in the tale of the tape above.
Which has more protein, Avocado or Olive Oil (Extra Virgin)?
Avocado: 1.2g per 100 calories. Olive Oil (Extra Virgin): 0g per 100 calories.
How many calories are in Avocado vs Olive Oil (Extra Virgin)?
Avocado: 16 calories per 100g. Olive Oil (Extra Virgin): 884 calories per 100g.