Comparison of Oils and Fats

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Polyunsaturated
Omega-6
Polyunsaturated
Omega-3
Saturated Monounsaturated

Oil / Fat  Omega
6/3 Ratio
 Lipid Composition Smoke Point
°F °C
Almond Oil NA
18 9 73
420 216
Avocado Oil 13
13 12 74
520 271
Beef Fat 5
52 45
400 205
Beef Tallow 5
52 45
400 205
Butter 7
69 28
300 150
Butter, clarified (Ghee) 1.6
66 31
375-485 190-252
Canola (Rapeseed) Oil 2
19 9 8 64
205 400
Chicken Fat 20
20 31 48
375 190
Cocoa Butter 28
56 41
390 199
Coconut Oil, extra virgin NA
92 6
350 177
Coconut Oil, refined NA
91 7
450 232
Cod Liver Oil 0.05
22 25 52
NA NA
Corn Oil 46
56 14 29
450 232
Cottonseed Oil 270
54 27 19
420 216
Duck Fat 13
13 35 51
375 190
Flaxseed Oil, unrefined 0.2
13 56 10 21
225 107
Goose Fat 20
10 29 60
375 190
Grapeseed Oil 728
73 10 17
420 216
Hazelnut Oil 42
8 7 85
430 221
Hemp Oil 3
60 20 8 12
330 166
Macadamia Nut Oil 6
16 81
390-410 199-210
Mustard Oil 2.6
16 6 13 65
490  254
Mutton Tallow 2
6 49 42
400 205
Olive Oil, extra virgin 12.5
10 14 75
375-405 190-207
Olive Oil, extra light 12.5
10 14 75
468 242
Palm Kernel Oil NA
86 12
450 232
Palm Oil 47
9 51 39
455 235
Peanut Oil NA
33 18 49
450 232
Pork Fat (Lard) 11
11 41 47
370 188
Pumpkin Seed Oil 100
47 20 32
250 177
Rice Bran Oil 21
36 21 42
415 213
Safflower Oil NA
78 7 15
510 266
Sesame Oil 144
43 15 41
450 232
Soybean Oil 7.5
53 7 16 24
460 238
Sunflower Oil 345
69 11 20
440 227
Wheat Germ Oil 8
56 8 20 16
225 107
Walnut Oil 5
57 11 23 9
400 205


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