Peanut butter vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Oil, peanut is higher in more vitamins & minerals
Calories (kcal)
Peanut butter —
Oil —
Protein (g)
Peanut butter 24.0
Oil —
Carbs (g)
Peanut butter 22.7
Oil —
Fat (g)
Peanut butter 49.4
Oil —
Fiber (g)
Peanut butter 6.32
Oil —
Quick answers
Which is more nutrient-dense?
Oil, peanut scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Peanut butter | Oil | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 1.10 g | — | |
| Protein | 24.0 g | — | |
| Total lipid (fat) | 49.4 g | — | |
| Carbohydrate, by difference | 22.7 g | — | |
| Fiber, total dietary | 6.32 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.41 g | 16.2 g | -48% |
| Fatty acids, total monounsaturated | 30.7 g | 57.1 g | -46% |
| Fatty acids, total trans | — | 0.172 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.121 mg | — | |
| Niacin (Vitamin B3) | 17.2 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.380 mg | — | |
| Biotin (Vitamin B7) | 97.3 ug | — | |
| Vitamin E (alpha-tocopherol) | 5.41 mg | 15.2 mg | -64% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 49.8 mg | — | |
| Iron, Fe | 1.85 mg | — | |
| Magnesium, Mg | 193 mg | — | |
| Phosphorus, P | 393 mg | — | |
| Potassium, K | 654 mg | — | |
| Sodium, Na | 221 mg | — | |
| Zinc, Zn | 3.06 mg | — | |
| Copper, Cu | 0.540 mg | — | |
| Manganese, Mn | 1.68 mg | — | |
| Selenium, Se | 20.2 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 632 kcal | — | |
| Energy (Atwater Specific Factors) | 589 kcal | — | |
| Nitrogen | 4.39 g | — | |
| Total fat (NLEA) | — | 93.4 g | |
| Ash | 2.77 g | — | |
| Biotin | 87.8 ug | — | |
| Betaine | 0.400 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.438 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 13.4 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.486 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin K1 — Phylloquinone | 0 ug | 4.26 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | — | 0.004 g | |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0.0000375 g | |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0.004 g | |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0.006 g | |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | — | 0.017 g | |
| SFA 14:0 (Myristic acid) | — | 0.040 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0.010 g | |
| SFA 16:0 (Palmitic acid) | 4.11 g | 8.26 g | -50% |
| SFA 17:0 (Margaric acid) | — | 0.072 g | |
| SFA 18:0 (Stearic acid) | 1.29 g | 2.58 g | -50% |
| SFA 20:0 (Arachidic acid) | 0.683 g | 1.14 g | -40% |
| SFA 21:0 | — | 0.021 g | |
| SFA 22:0 (Behenic acid) | 1.42 g | 2.58 g | -45% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.824 g | 1.48 g | -44% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.075 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0.055 g | |
| MUFA 17:1 c | — | 0.055 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 29.8 g | 55.5 g | -46% |
| MUFA 20:1 c | 0.801 g | 1.41 g | -43% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | — | 0.136 g | |
| MUFA 22:1 n-9 | 0.132 g | 0.133 g | -1% |
| MUFA 22:1 n-11 | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.013 g | |
| Fatty acids, total polyunsaturated | 9.78 g | 19.9 g | -51% |
| PUFA 18:2 c | — | 19.6 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.73 g | 19.6 g | -50% |
| PUFA 18:2 CLAs | — | 0.021 g | |
| PUFA 18:3 c | — | 0.317 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.317 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | — | 0.017 g | |
| PUFA 20:3 c | — | 0.001 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | — | 0.001 g | |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | — | 0 g | |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | — | 0 g | |
| PUFA 22:3 | — | 0.013 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0.003 g | |
| PUFA 20:4c | — | 0.003 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0.001 g | |
| PUFA 22:2 (Docosadienoic acid) | — | 0.001 g | |
| PUFA 22:5 c | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0.0007125 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 c | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0.034 g | |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | — | 0 g | |
| TFA 18:1 t | — | 0.034 g | |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | — | 0 g | |
| TFA 18:2 t not further defined | — | 0.139 g | |
| TFA 18:2 t | — | 0.139 g | |
| Fatty acids, total trans-polyenoic | — | 0 g | |
| TFA 18:3 t | — | 0 g | |
| Stigmastadiene | — | 0 mg | |
| Stigmasterol | — | 17.8 mg | |
| Campesterol | — | 33.0 mg | |
| Brassicasterol | — | 0 mg | |
| Beta-sitosterol | — | 122 mg | |
| Campestanol | — | 0.140 mg | |
| Beta-sitostanol | — | 3.58 mg | |
| Delta-5-avenasterol | — | 16.4 mg | |
| Delta-7-Stigmastenol | — | 8.23 mg | |
| Tryptophan (EAA) | 0.229 g | — | |
| Threonine (EAA) | 0.806 g | — | |
| Isoleucine (EAA, BCAA) | 0.920 g | — | |
| Leucine (EAA, BCAA) | 1.88 g | — | |
| Lysine (EAA) | 0.951 g | — | |
| Methionine (EAA) | 0.290 g | — | |
| Phenylalanine (EAA) | 1.50 g | — | |
| Tyrosine (conditionally essential) | 1.06 g | — | |
| Valine (EAA, BCAA) | 1.12 g | — | |
| Arginine (conditionally essential) | 3.32 g | — | |
| Histidine (EAA) | 0.676 g | — | |
| Alanine | 1.16 g | — | |
| Aspartic acid | 3.41 g | — | |
| Glutamic acid | 5.82 g | — | |
| Glycine (conditionally essential) | 1.69 g | — | |
| Proline (conditionally essential) | 1.24 g | — | |
| Serine | 1.42 g | — | |
| Hydroxyproline | 0.162 g | — | |
| Cysteine | 0.514 g | — | |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Daidzin | 0.649 mg | — | |
| Genistin | 1.93 mg | — | |
| Glycitin | 0.412 mg | — | |
| Proanthocyanidin dimers | 3.00 mg | — | |
| Proanthocyanidin trimers | 8.14 mg | — | |
| Proanthocyanidin 4-6mers | 0 mg | — | |
| Proanthocyanidin 7-10mers | 0 mg | — | |
| Proanthocyanidin polymers (>10mers) | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 1.10 mg | — | |
| Choline from phosphatidylcholine | 38.0 mg | — | |
| Choline from phosphocholine | 0.700 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 26.0 mg | — | |
| Total Choline | 66.0 mg | — | |
| Fluoride | |||
| Mean mcg/100g ** | 3.12 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0.005 mg | — | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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