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 597
Oil —
Protein (g)
Peanut butter 22.5
Oil —
Carbs (g)
Peanut butter 22.3
Oil —
Fat (g)
Peanut butter 51.1
Oil —
Fiber (g)
Peanut butter 4.80
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 |
|---|---|---|---|
| Energy | |||
| Energy | 597 kcal | — | |
| Macronutrients | |||
| Water | 1.18 g | — | |
| Protein | 22.5 g | — | |
| Total lipid (fat) | 51.1 g | — | |
| Carbohydrate, by difference | 22.3 g | — | |
| Fiber, total dietary | 4.80 g | — | |
| Sugars, Total | 10.5 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 10.1 g | 16.2 g | -38% |
| Fatty acids, total monounsaturated | 25.4 g | 57.1 g | -56% |
| Fatty acids, total trans | 0.060 g | 0.172 g | -65% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.138 mg | — | |
| Riboflavin (Vitamin B2) | 0.191 mg | — | |
| Niacin (Vitamin B3) | 13.3 mg | — | |
| Pantothenic acid (Vitamin B5) | 1.11 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.444 mg | — | |
| Biotin (Vitamin B7) | 86.0 ug | — | |
| Vitamin E (alpha-tocopherol) | 9.11 mg | 15.2 mg | -40% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 49.0 mg | — | |
| Iron, Fe | 1.73 mg | — | |
| Magnesium, Mg | 169 mg | — | |
| Phosphorus, P | 339 mg | — | |
| Potassium, K | 564 mg | — | |
| Sodium, Na | 429 mg | — | |
| Zinc, Zn | 2.54 mg | — | |
| Copper, Cu | 0.420 mg | — | |
| Manganese, Mn | 1.68 mg | — | |
| Selenium, Se | 4.10 ug | — | |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 639 kcal | — | |
| Energy (Atwater Specific Factors) | 597 kcal | — | |
| Energy | 2500 kj | — | |
| Nitrogen | 4.11 g | — | |
| Total fat (NLEA) | 47.9 g | 93.4 g | -49% |
| Ash | 2.91 g | — | |
| Carbohydrate, by summation | 19.0 g | — | |
| Sucrose | 10.2 g | — | |
| Glucose | 0.140 g | — | |
| Fructose | 0.130 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 3.63 g | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.520 mg | 0.438 mg | +19% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 7.54 mg | 13.4 mg | -44% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.690 mg | 0.486 mg | +42% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin K1 — Phylloquinone | — | 4.26 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0 g | 0.004 g | -100% |
| SFA 5:0 | — | 0 g | |
| SFA 6:0 (Caproic acid) | 0 g | 0.0000375 g | -100% |
| SFA 7:0 | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0.004 g | -100% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0 g | 0.006 g | -100% |
| SFA 11:0 (Undecanoic acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.017 g | -100% |
| SFA 14:0 (Myristic acid) | 0.021 g | 0.040 g | -47% |
| SFA 15:0 (Pentadecanoic acid) | 0.006 g | 0.010 g | -43% |
| SFA 16:0 (Palmitic acid) | 4.75 g | 8.26 g | -42% |
| SFA 17:0 (Margaric acid) | 0.047 g | 0.072 g | -35% |
| SFA 18:0 (Stearic acid) | 2.16 g | 2.58 g | -16% |
| SFA 20:0 (Arachidic acid) | 0.712 g | 1.14 g | -38% |
| SFA 21:0 | — | 0.021 g | |
| SFA 22:0 (Behenic acid) | 1.67 g | 2.58 g | -35% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.729 g | 1.48 g | -51% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 c | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.030 g | 0.075 g | -60% |
| MUFA 17:1 (Heptadecenoic acid) | 0.029 g | 0.055 g | -47% |
| MUFA 17:1 c | 0.029 g | 0.055 g | -47% |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 24.7 g | 55.5 g | -55% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.578 g | — | |
| MUFA 20:1 c | 0.578 g | 1.41 g | -59% |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.044 g | 0.136 g | -68% |
| MUFA 22:1 n-9 | — | 0.133 g | |
| MUFA 22:1 n-11 | — | 0.003 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | 0.013 g | -100% |
| Fatty acids, total polyunsaturated | 12.3 g | 19.9 g | -38% |
| PUFA 18:2 c | 12.2 g | 19.6 g | -38% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 12.2 g | 19.6 g | -38% |
| PUFA 18:2 CLAs | 0.011 g | 0.021 g | -48% |
| PUFA 18:3 c | 0.028 g | 0.317 g | -91% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 0.027 g | 0.317 g | -91% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.001 g | 0 g | |
| PUFA 18:3i | 0 g | — | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | 0.008 g | 0.017 g | -54% |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.008 g | 0.017 g | -54% |
| PUFA 20:3 c | 0.010 g | 0.001 g | +647% |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.010 g | 0.001 g | +647% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0 g | 0 g | = |
| PUFA 20:3 n-9 (Omega-9, Mead acid) | 0 g | 0 g | = |
| PUFA 22:3 | — | 0.013 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.018 g | 0.003 g | +563% |
| PUFA 20:4c | 0.018 g | 0.003 g | +563% |
| PUFA 20:5c | 0 g | 0.001 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.001 g | -100% |
| PUFA 22:2 (Docosadienoic acid) | 0 g | 0.001 g | -100% |
| PUFA 22:5 c | 0 g | 0 g | = |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | 0.0007125 g | -100% |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 c | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.035 g | 0.034 g | +4% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.034 g | 0.034 g | +1% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | 0.001 g | 0 g | |
| Fatty acids, total trans-dienoic | 0.024 g | — | |
| TFA 18:2 t not further defined | 0.024 g | 0.139 g | -83% |
| 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 | |
* 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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