Coconut Oil vs. Peanuts
Nutrition comparison of Coconut Oil and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut oil
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut oil and peanuts:
- Both coconut oil and peanuts are high in calories and saturated fat.
- Coconut oil has signficantly less carbohydrates than peanut.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more iron than coconut oil.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Coconut Oil (Oil, coconut) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both coconut oil and peanuts are high in calories. Coconut oil has 52% more calories than peanut - coconut oil has 892 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanuts per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut Oil | Peanuts | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Coconut oil has signficantly less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and coconut oil does not contain significant amounts.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - peanut has 8.4g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.
sugar
Coconut oil has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and coconut oil does not contain significant amounts.
Protein
protein
Peanut is an excellent source of protein and it has more protein than coconut oil - peanut has 24.4g of protein per 100 grams and coconut oil does not contain significant amounts.
Fat
saturated fat
Both coconut oil and peanuts are high in saturated fat. Coconut oil has 968% more saturated fat than peanut - coconut oil has 82.5g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both coconut oil and peanuts are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and peanut has 0.03g of trans fat.
Vitamins
Vitamin E
Peanut has 43 times more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Coconut oil and peanuts contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and peanut does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut Oil | Peanuts | |
|---|---|---|
| Thiamin | ~ | 0.152 MG |
| Riboflavin | ~ | 0.197 MG |
| Niacin | ~ | 14.355 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | ~ | 0.466 MG |
| Folate | ~ | 97 UG |
Minerals
calcium
Peanut is a great source of calcium and it has 57 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Peanut has signficantly more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Peanut is an excellent source of potassium and it has more potassium than coconut oil - peanut has 634mg 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, both coconut oil and peanuts contain significant amounts of alpha linoleic acid (ALA).
| Coconut Oil | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.019 G | 0.026 G |
| Total | 0.019 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than coconut oil per 100 grams.
| Coconut Oil | Peanuts | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 1.683 G | 9.715 G |
| Total | 1.683 G | 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .
Coconut Oil g
()
|
Daily Values (%) |
Peanuts 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 peanuts contain more calories in 100 grams?Both coconut oil and peanuts are high in calories. Coconut oil has 50% more calories than peanut - coconut oil has 892 calories in 100g and peanut has 587 calories.
Does peanuts or coconut oil contain more potassium?
Peanut is a rich source of potassium and it has more potassium than coconut oil - peanut has 634mg of potassium in 100 grams and coconut oil does not contain significant amounts.