Sesame Oil vs. Peanuts
Nutrition comparison of Sesame Oil and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
sesame oil
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in sesame oil and peanuts:
- Both sesame oil and peanuts are high in calories and saturated fat.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more iron than sesame oil.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
- Sesame oil has signficantly less carbohydrates than peanut.
USDA sources for nutritional information: Sesame Oil (Oil, sesame, salad or cooking) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both sesame oil and peanuts are high in calories. Sesame oil has 51% more calories than peanut - sesame oil has 884 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, sesame oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanuts per calorie. Sesame 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:
| Sesame Oil | Peanuts | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Sesame oil has signficantly less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and sesame oil does not contain significant amounts.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than sesame oil - peanut has 8.4g of dietary fiber per 100 grams and sesame oil does not contain significant amounts.
sugar
Sesame oil has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and sesame oil does not contain significant amounts.
Protein
protein
Peanut is an excellent source of protein and it has more protein than sesame oil - peanut has 24.4g of protein per 100 grams and sesame oil does not contain significant amounts.
Fat
saturated fat
Both sesame oil and peanuts are high in saturated fat. Sesame oil has 84% more saturated fat than peanut - sesame oil has 14.2g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and sesame oil are low in trans fat - peanut has 0.03g of trans fat per 100 grams and sesame oil does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 252% more Vitamin E than sesame oil - sesame oil has 1.4mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Sesame oil has more Vitamin K than peanut - sesame oil has 13.6ug 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.
| Sesame 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 more calcium than sesame oil - peanut has 58mg of calcium per 100 grams and sesame oil does not contain significant amounts.
iron
Peanut has signficantly more iron than sesame oil - peanut has 1.6mg of iron per 100 grams and sesame oil does not contain significant amounts.
potassium
Peanut is an excellent source of potassium and it has more potassium than sesame oil - peanut has 634mg of potassium per 100 grams and sesame oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, sesame oil has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Sesame Oil | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.3 G | 0.026 G |
| Total | 0.3 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, sesame oil has more linoleic acid than peanut per 100 grams.
| Sesame Oil | Peanuts | |
|---|---|---|
| linoleic acid | 41.3 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 41.3 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: Sesame Oil (Oil, sesame, salad or cooking) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Sesame 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 sesame oil or peanuts contain more calories in 100 grams?Both sesame oil and peanuts are high in calories. Sesame oil has 50% more calories than peanut - sesame oil has 884 calories in 100g and peanut has 587 calories.
Does peanuts or sesame oil contain more potassium?
Peanut is a rich source of potassium and it has more potassium than sesame oil - peanut has 634mg of potassium in 100 grams and sesame oil does not contain significant amounts.