Comparison of Oils and Fats

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