Peanut butter vs Oil
Nutrition comparison per 100g · USDA Foundation Foods & USDA SR Legacy
Peanut butter, creamy is higher in more vitamins & minerals
Calories (kcal)
Peanut butter —
Oil 884
Protein (g)
Peanut butter 24.0
Oil 0
Carbs (g)
Peanut butter 22.7
Oil 0
Fat (g)
Peanut butter 49.4
Oil 100
Fiber (g)
Peanut butter 6.32
Oil 0
Quick answers
Which has more protein?
Peanut butter, creamy — 24.0g vs 0g per 100g.
Which is more nutrient-dense?
Peanut butter, creamy 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 |
|---|---|---|---|
| Energy | |||
| Energy | — | 884 kcal | |
| Macronutrients | |||
| Water | 1.10 g | 0 g | |
| Protein | 24.0 g | 0 g | |
| Total lipid (fat) | 49.4 g | 100 g | -51% |
| Carbohydrate, by difference | 22.7 g | 0 g | |
| Fiber, total dietary | 6.32 g | 0 g | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 8.41 g | 7.54 g | +12% |
| Fatty acids, total monounsaturated | 30.7 g | 75.2 g | -59% |
| Fatty acids, total trans | — | 0.096 g | |
| Cholesterol | — | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.121 mg | 0 mg | |
| Riboflavin (Vitamin B2) | — | 0 mg | |
| Niacin (Vitamin B3) | 17.2 mg | 0 mg | |
| Pantothenic acid (Vitamin B5) | — | 0 mg | |
| Vitamin B-6 — Pyridoxine | 0.380 mg | 0 mg | |
| Biotin (Vitamin B7) | 97.3 ug | 0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 0.200 mg | |
| Vitamin B-12 — Cobalamin | — | 0 ug | |
| Vitamin A, RAE | — | 0 ug | |
| Carotene, beta | — | 0 ug | |
| Carotene, alpha | — | 0 ug | |
| Vitamin E (alpha-tocopherol) | 5.41 mg | 34.1 mg | -84% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 49.8 mg | 0 mg | |
| Iron, Fe | 1.85 mg | 0 mg | |
| Magnesium, Mg | 193 mg | 0 mg | |
| Phosphorus, P | 393 mg | 0 mg | |
| Potassium, K | 654 mg | 0 mg | |
| Sodium, Na | 221 mg | 0 mg | |
| Zinc, Zn | 3.06 mg | 0 mg | |
| Copper, Cu | 0.540 mg | 0 mg | |
| Manganese, Mn | 1.68 mg | 0 mg | |
| Selenium, Se | 20.2 ug | 0 ug | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 632 kcal | — | |
| Energy (Atwater Specific Factors) | 589 kcal | — | |
| Energy | — | 3699 kj | |
| Nitrogen | 4.39 g | — | |
| Ash | 2.77 g | 0 g | |
| Total Sugars | — | 0 g | |
| Biotin | 87.8 ug | — | |
| Folic acid (Vitamin B9 — synthetic) | — | 0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 0 ug | |
| Betaine | 0.400 mg | — | |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | — | 0 ug | |
| Beta-carotene (Provitamin A) | — | 0 ug | |
| Vitamin A, IU | — | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | — | 0 ug | |
| Lycopene | — | 0 ug | |
| Vitamin E, added | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 7.10 ug | -100% |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | — | 0 g | |
| SFA 10:0 (Capric acid) | — | 0.093 g | |
| SFA 12:0 (Lauric acid) | — | 0 g | |
| SFA 14:0 (Myristic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 4.11 g | 4.86 g | -16% |
| SFA 18:0 (Stearic acid) | 1.29 g | 1.91 g | -32% |
| SFA 20:0 (Arachidic acid) | 0.683 g | 0.384 g | +78% |
| SFA 22:0 (Behenic acid) | 1.42 g | 0.289 g | +393% |
| SFA 24:0 (Lignoceric acid) | 0.824 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | — | 0.095 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.095 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | — | 74.8 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 29.8 g | 74.7 g | -60% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | — | 0.288 g | |
| MUFA 20:1 c | 0.801 g | — | |
| MUFA 22:1 (Omega-9, Erucic acid family) | — | 0 g | |
| MUFA 22:1 n-9 | 0.132 g | — | |
| Fatty acids, total polyunsaturated | 9.78 g | 12.8 g | -24% |
| PUFA 18:2 (Omega-6, Linoleic acid) | — | 12.7 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 9.73 g | 12.7 g | -24% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | — | 0.096 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.096 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | — | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | — | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | — | 0 g | |
| Fatty acids, total trans-monoenoic | — | 0.096 g | |
| TFA 18:1 t | — | 0.096 g | |
| Phytosterols | — | 444 mg | |
| Tryptophan (EAA) | 0.229 g | 0 g | |
| Threonine (EAA) | 0.806 g | 0 g | |
| Isoleucine (EAA, BCAA) | 0.920 g | 0 g | |
| Leucine (EAA, BCAA) | 1.88 g | 0 g | |
| Lysine (EAA) | 0.951 g | 0 g | |
| Methionine (EAA) | 0.290 g | 0 g | |
| Cystine (conditionally essential) | — | 0 g | |
| Phenylalanine (EAA) | 1.50 g | 0 g | |
| Tyrosine (conditionally essential) | 1.06 g | 0 g | |
| Valine (EAA, BCAA) | 1.12 g | 0 g | |
| Arginine (conditionally essential) | 3.32 g | 0 g | |
| Histidine (EAA) | 0.676 g | 0 g | |
| Alanine | 1.16 g | 0 g | |
| Aspartic acid | 3.41 g | 0 g | |
| Glutamic acid | 5.82 g | 0 g | |
| Glycine (conditionally essential) | 1.69 g | 0 g | |
| Proline (conditionally essential) | 1.24 g | 0 g | |
| Serine | 1.42 g | 0 g | |
| Hydroxyproline | 0.162 g | — | |
| Cysteine | 0.514 g | — | |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Daidzein | 0 mg | — | |
| Genistein | 0.005 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 SR Legacy. Diff column shows percentage difference relative to Food B.
Peanut butter, creamy nutrition facts Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) nutrition facts Compare other foods →
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