Fruits Compared by Nutritional Characteristics
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
Read more →
Comparing easy so you can focus on the journey ahead
Discover common cooking oils compared on healthiness metrics—highlights show standouts (data approximate from health sources like USDA, Harvard Health, and nutrition studies; use in moderation and consult experts).
| Attribute | Olive Oil | Coconut Oil | Canola Oil | Avocado Oil | Sunflower Oil | Peanut Oil | Sesame Oil | Vegetable Oil | Grapeseed Oil | Corn Oil | Soybean Oil | Safflower Oil | Almond Oil | Walnut Oil |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Type | Monounsaturated | Saturated | Monounsaturated | Monounsaturated | Polyunsaturated | Monounsaturated | Polyunsaturated | Polyunsaturated (blend) | Polyunsaturated | Polyunsaturated | Polyunsaturated | Polyunsaturated | Monounsaturated | Polyunsaturated |
| Smoke Point (°F) | 410 | 350 | 400 | 520 | 450 | 450 | 410 | 400 | 420 | 450 | 460 | 510 | 430 | 320 |
| Saturated Fat (%) | 14 | 82 | 7 | 12 | 10 | 17 | 14 | 15 | 10 | 13 | 15 | 6 | 8 | 9 |
| Monounsaturated Fat (%) | 73 | 6 | 63 | 71 | 19 | 46 | 40 | 25 | 16 | 28 | 23 | 13 | 70 | 23 |
| Polyunsaturated Fat (%) | 11 | 2 | 28 | 13 | 65 | 32 | 42 | 60 | 70 | 54 | 58 | 74 | 17 | 63 |
| Omega-3 Content (mg/tbsp) | 100 | 0 | 1,300 | 0 | 100 | 0 | 40 | 200 | 10 | 200 | 900 | 0 | 0 | 1,400 |
| Calories per Tablespoon | 119 | 121 | 124 | 124 | 120 | 119 | 120 | 120 | 120 | 122 | 120 | 120 | 120 | 120 |
| Vitamin E Content (mg/tbsp) | 1.9 | 0.1 | 2.4 | 2.0 | 5.6 | 2.1 | 0.2 | 1.5 | 3.9 | 1.9 | 1.1 | 4.6 | 5.3 | 0.4 |
| Heart Health Benefits | High (Mediterranean diet) | Debated (high saturated) | Good (low saturated) | Excellent | Moderate | Good | Moderate | Variable | Neutral | Moderate | Good for omega-6 | Good | Beneficial | High omega-3 |
| Best For | Dressing, low-heat | Baking, tropical flavors | Frying, neutral taste | High-heat cooking | Frying, baking | Stir-frying | Asian cuisine, flavoring | General use | High-heat, neutral | Frying, margarines | Processed foods | High-heat | Salads, light cooking | Cold dishes, flavor |
| Potential Drawbacks | Expensive | High calories | Processed | Costly | High omega-6 | Allergen | Strong flavor | Highly processed | High omega-6 | High omega-6 | GMO concerns | Imbalanced fats | Nutty taste | Low smoke point |
| Top Feature | Antioxidants & anti-inflammatory | MCTs for energy | Low saturated fat | High smoke point & vitamins | Vitamin E rich | High-heat stable | Flavorful & antioxidants | Versatile & cheap | Neutral taste for cooking | High smoke point | Omega-3/6 balance | High polyunsaturated | Skin health benefits | Omega-3 powerhouse |
| Healthiness Rating (1-5) | 5 | 3 | 4 | 4.5 | 3.5 | 4 | 4 | 2.5 | 3 | 3 | 3.5 | 3 | 4 | 4.5 |
A comparative overview based on nutrient content, natural sugars, fiber levels, and energy density.
Read more →An examination of foods often labeled as superfoods using nutritional and functional criteria.
Read more →A comparison of physical activity categories based on intensity, benefits, and accessibility.
Read more →