Coconut Oil vs. Peanut Butter
Nutrition comparison of Coconut Oil and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and peanut butter:
- Both coconut oil and peanut butter are high in calories and saturated fat.
- Coconut oil has signficantly less carbohydrates than peanut butter.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more Vitamin E than coconut oil.
- Peanut butter has signficantly more iron than coconut oil.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and peanut butter are high in calories. Coconut oil has 51% more calories than peanut butter - coconut oil has 892 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanut butter per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Peanut Butter | |
|---|---|---|
| Protein | ~ | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - peanut butter has 8g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has more protein than coconut oil - peanut butter has 24.1g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both coconut oil and peanut butter are high in saturated fat. Coconut oil has 984% more saturated fat than peanut butter - coconut oil has 82.5g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
trans fat
Both coconut oil and peanut butter are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and peanut butter does not contain significant amounts.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Coconut oil and peanut butter contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Peanut Butter | |
|---|---|---|
| Thiamin | ~ | 0.106 MG |
| Riboflavin | ~ | 0.111 MG |
| Niacin | ~ | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | ~ | 0.418 MG |
| Folate | ~ | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 44 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has signficantly more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has more potassium than coconut oil - peanut butter has 745mg of potassium per 100 grams and coconut oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, peanut butter has more alpha linoleic acid (ALA) than coconut oil per 100 grams.
| Coconut Oil | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.078 G |
| Total | 0.019 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.076 G | 0.64 G |
| linoleic acid | 1.683 G | 13.854 G |
| Total | 1.759 G | 14.494 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Coconut Oil (Oil, coconut) and Peanut Butter (Peanut butter, chunk style, with salt) .
Coconut Oil g
()
|
Daily Values (%) |
Peanut Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does coconut oil or peanut butter contain more calories in 100 grams?Both coconut oil and peanut butter are high in calories. Coconut oil has 50% more calories than peanut butter - coconut oil has 892 calories in 100g and peanut butter has 589 calories.
Does peanut butter or coconut oil contain more potassium?
Peanut butter is a rich source of potassium and it has more potassium than coconut oil - peanut butter has 745mg of potassium in 100 grams and coconut oil does not contain significant amounts.