Vegetable Oil vs. Peanut Butter
Nutrition comparison of Vegetable 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
vegetable oil
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in vegetable oil and peanut butter:
- Both vegetable oil and peanut butter are high in calories and saturated fat.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter has signficantly more iron than vegetable oil.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
- Vegetable oil has signficantly less carbohydrates than peanut butter.
USDA sources for nutritional information: Vegetable Oil (Vegetable oil, palm kernel) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both vegetable oil and peanut butter are high in calories. Vegetable oil has 46% more calories than peanut butter - vegetable oil has 862 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, vegetable oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanut butter per calorie. Vegetable 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:
| Vegetable Oil | Peanut Butter | |
|---|---|---|
| Protein | ~ | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Vegetable oil has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and vegetable oil does not contain significant amounts.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than vegetable oil - peanut butter has 8g of dietary fiber per 100 grams and vegetable oil does not contain significant amounts.
sugar
Vegetable oil has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and vegetable oil does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has more protein than vegetable oil - peanut butter has 24.1g of protein per 100 grams and vegetable oil does not contain significant amounts.
Fat
saturated fat
Both vegetable oil and peanut butter are high in saturated fat. Vegetable oil has a little more saturated fat (7%) than peanut butter by weight - vegetable oil has 8.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin E
Peanut butter has 65% more Vitamin E than vegetable oil - vegetable oil has 3.8mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Vegetable oil has 48 times more Vitamin K than peanut butter - vegetable oil has 24.7ug 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.
| Vegetable 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 more calcium than vegetable oil - peanut butter has 45mg of calcium per 100 grams and vegetable oil does not contain significant amounts.
iron
Peanut butter has signficantly more iron than vegetable oil - peanut butter has 1.9mg of iron per 100 grams and vegetable oil does not contain significant amounts.
potassium
Peanut butter is an excellent source of potassium and it has more potassium than vegetable oil - peanut butter has 745mg of potassium per 100 grams and vegetable oil does not contain significant amounts.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than vegetable oil per 100 grams.
| Vegetable Oil | Peanut Butter | |
|---|---|---|
| linoleic acid | 1.6 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 1.6 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: Vegetable Oil (Vegetable oil, palm kernel) and Peanut Butter (Peanut butter, chunk style, with salt) .
Vegetable 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 vegetable oil or peanut butter contain more calories in 100 grams?Both vegetable oil and peanut butter are high in calories. Vegetable oil has 50% more calories than peanut butter - vegetable oil has 862 calories in 100g and peanut butter has 589 calories.
Does peanut butter or vegetable oil contain more potassium?
Peanut butter is a rich source of potassium and it has more potassium than vegetable oil - peanut butter has 745mg of potassium in 100 grams and vegetable oil does not contain significant amounts.