Extra Virgin Olive Oil Versus Extra Virgin Avocado Oil

We get a lot of questions about avocado oil and how it compares to extra virgin olive oil. To fairly compare the two, you need to understand that avocado oil can be unrefined or refined, just like olive oil. Did you know there is a difference? There is, just like there is a difference between extra virgin olive oil and olive oil. Follow along as we discuss the key attributes of these two extra virgin oils.

Nutritional Benefits Comparison

Extra Virgin Olive Oil is around 75% monounsaturated. Monounsaturated fats are preferable to other types of fat, and some studies have shown that these fats can lower LDL (bad) cholesterol and maintain HDL (good) cholesterol. Avocado oil is right behind Extra Virgin Olive Oil with it being around 74% monounsaturated. Extra Virgin Olive Oil has around 33% of the daily value of vitamin E, and Avocado oil is around 23% of the daily value. Both are rich in antioxidants.

Smoke Point

The smoke point of a quality extra virgin olive oil is around 410°F, whereas extra virgin avocado is around 482°F. However, I don’t think it is necessary to get wrapped around this particular factor as most consumers don’t cook at super high temperatures for great lengths of time and more information is coming out leaning towards it not being as important as we have been led to believe. In an Acta Scientific Nutritional Health Study, it was concluded that “EVOO has demonstrated to be the most stable oil when heated, followed closely by coconut oil and other virgin oils such as avocado and high oleic acid seed oils.”

Taste and Flavor

Avocado oil is typically believed to be more neutral in taste compared to extra virgin olive oil. However, the lighter taste usually comes from refined avocado oil. Extra virgin avocado oil will tend to be darker in color and can have a strong buttery, nutty flavor. A fresh, mild-intensity extra virgin olive oil can be light in taste with a creamy, buttery flavor. The biggest factor is more about freshness and quality than anything else.

Shelf Life and Freshness

Shelf life tends to be another area of debate and again is mostly made as a generalization.  Both extra virgin avocado oil and extra virgin olive oil should be treated more like a fresh ingredient, as both oils lose their healthy nutrients after a certain period of time. Many factors affect the shelf-life, such as quality, storage, processing, handling, etc.  A good rule of thumb is to consume within a year of harvest.  This is why we alternate harvests between the northern and southern hemispheres, as they produce counter to one another (approximately six months apart). This keeps it as fresh as possible.  

A recent 2020 UC Davis Study Finds 82 Percent of Avocado Oil Rancid or Mixed with Other Oils.

Conclusion

Both extra virgin oils are a great source of healthy fat, with extra virgin olive oil just inching it out in the antioxidant levels.  For the extra virgin avocado oil, the biggest area of concern is the lack of standards (I couldn’t find any other than recommendations).  For olive oil to be labeled extra virgin certain standards must be met. Without standards, the FDA has no means to regulate avocado oil quality and authenticity. Therefore, it is important to know as much as possible about the products you choose.  Especially if you are using these oils for their health benefits.  I am confident that as avocado oil becomes even more popular, we will begin to see more transparency and standardization. Still, for now, I think it is even harder to find quality extra virgin avocado oil than extra virgin olive oil!

Epicurean Olive Oils in Camarillo, CA carries a variety of ultra-premium olive oils with the highest standards in the world, third-party testing/validation, and a year-round freshness that can’t be beaten! From ultra-premium extra virgin olive oil to fused and infused flavors from around the world and traditionally barrel-aged balsamic vinegar you can add a delicious and healthy alternative to your everyday diet. To learn more about the health benefits of olive oil, food pairings, and recipes, visit our website. 

Epicurean Olive Oils
97 E Daily Dr
Camarillo, CA 93010
(805) 383-6489
www.epicureanoliveoils.com

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