Peanut butter with omega-3 vs Oil
Nutrition comparison per 100g · USDA SR Legacy & USDA Foundation Foods
Oil, peanut is higher in more vitamins & minerals
Calories (kcal)
Peanut butter 608
Oil —
Protein (g)
Peanut butter 24.5
Oil —
Carbs (g)
Peanut butter 17.0
Oil —
Fat (g)
Peanut butter 54.2
Oil —
Fiber (g)
Peanut butter 6.10
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 with omega-3 | Oil | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 608 kcal | — | |
| Macronutrients | |||
| Water | 0.990 g | — | |
| Protein | 24.5 g | — | |
| Total lipid (fat) | 54.2 g | — | |
| Carbohydrate, by difference | 17.0 g | — | |
| Fiber, total dietary | 6.10 g | — | |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 9.69 g | 16.2 g | -40% |
| Fatty acids, total monounsaturated | 36.6 g | 57.1 g | -36% |
| Fatty acids, total trans | 0.037 g | 0.172 g | -79% |
| Vitamins | |||
| Thiamin (Vitamin B1) | 0.055 mg | — | |
| Riboflavin (Vitamin B2) | 0.087 mg | — | |
| Niacin (Vitamin B3) | 12.9 mg | — | |
| Pantothenic acid (Vitamin B5) | 0.870 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.292 mg | — | |
| Choline, total | 94.5 mg | — | |
| Vitamin E (alpha-tocopherol) | 10.3 mg | 15.2 mg | -32% |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 0 ug | |
| Minerals | |||
| Calcium, Ca | 45.0 mg | — | |
| Iron, Fe | 1.67 mg | — | |
| Magnesium, Mg | 191 mg | — | |
| Phosphorus, P | 426 mg | — | |
| Potassium, K | 780 mg | — | |
| Sodium, Na | 356 mg | — | |
| Zinc, Zn | 3.08 mg | — | |
| Copper, Cu | 0.476 mg | — | |
| Manganese, Mn | 1.85 mg | — | |
| Other Nutrients | |||
| Energy | 2542 kj | — | |
| Total fat (NLEA) | — | 93.4 g | |
| Ash | 3.37 g | — | |
| Total Sugars | 3.11 g | — | |
| Sucrose | 3.11 g | — | |
| Glucose | 0 g | — | |
| Fructose | 0 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | 3.32 g | — | |
| Betaine | 0.600 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.280 mg | 0.438 mg | -36% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 13.4 mg | 13.4 mg | +1% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.960 mg | 0.486 mg | +97% |
| 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) | 0.190 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) | 0.001 g | 0.004 g | -75% |
| SFA 9:0 | — | 0 g | |
| SFA 10:0 (Capric acid) | 0.020 g | 0.006 g | +220% |
| SFA 11:0 (Undecanoic acid) | — | 0 g | |
| SFA 12:0 (Lauric acid) | 0.011 g | 0.017 g | -34% |
| SFA 14:0 (Myristic acid) | 0.046 g | 0.040 g | +16% |
| SFA 15:0 (Pentadecanoic acid) | 0.008 g | 0.010 g | -24% |
| SFA 16:0 (Palmitic acid) | 5.32 g | 8.26 g | -36% |
| SFA 17:0 (Margaric acid) | 0.043 g | 0.072 g | -40% |
| SFA 18:0 (Stearic acid) | 1.42 g | 2.58 g | -45% |
| SFA 20:0 (Arachidic acid) | 0.579 g | 1.14 g | -49% |
| SFA 21:0 | — | 0.021 g | |
| SFA 22:0 (Behenic acid) | 1.33 g | 2.58 g | -48% |
| SFA 23:0 | — | 0 g | |
| SFA 24:0 (Lignoceric acid) | 0.920 g | 1.48 g | -38% |
| MUFA 12:1 | — | 0 g | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 14:1 c | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.058 g | — | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | 0.058 g | 0.075 g | -23% |
| MUFA 17:1 (Heptadecenoic acid) | 0.044 g | 0.055 g | -20% |
| MUFA 17:1 c | — | 0.055 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 35.4 g | — | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | 35.4 g | 55.5 g | -36% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 1.03 g | — | |
| MUFA 20:1 c | — | 1.41 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.110 g | — | |
| MUFA 22:1 c (Omega-9, Erucic acid — cis) | 0.109 g | 0.136 g | -20% |
| 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 | 6.95 g | 19.9 g | -65% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 3.84 g | — | |
| PUFA 18:2 c | — | 19.6 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | 3.82 g | 19.6 g | -80% |
| PUFA 18:2 CLAs | 0.013 g | 0.021 g | -39% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 2.93 g | — | |
| PUFA 18:3 c | — | 0.317 g | |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | 2.93 g | 0.317 g | +822% |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | 0.005 g | 0 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 c | — | 0.017 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.007 g | 0.017 g | -60% |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.004 g | — | |
| PUFA 20:3 c | — | 0.001 g | |
| PUFA 20:3 n-3 (Omega-3, Eicosatrienoic acid) | 0.002 g | 0.001 g | +49% |
| PUFA 20:4 n-6 (Omega-6, AA — Arachidonic acid) | 0.003 g | 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 g | 0.003 g | -100% |
| PUFA 20:4c | — | 0.003 g | |
| PUFA 20:5c | — | 0.001 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0.001 g | -100% |
| PUFA 22:2 (Docosadienoic acid) | — | 0.001 g | |
| PUFA 22:5 c | — | 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) | 0.164 g | 0 g | |
| PUFA 22:6 c | — | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Fatty acids, total trans-monoenoic | 0.025 g | 0.034 g | -26% |
| TFA 14:1 t | — | 0 g | |
| TFA 16:1 t | 0 g | 0 g | = |
| TFA 18:1 t | 0.023 g | 0.034 g | -32% |
| TFA 20:1 t | — | 0 g | |
| TFA 22:1 t | 0.001 g | 0 g | |
| TFA 18:2 t not further defined | 0.012 g | 0.139 g | -91% |
| TFA 18:2 t | — | 0.139 g | |
| Fatty acids, total trans-polyenoic | 0.012 g | 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 | |
| Choline | |||
| Choline from glycerophoshocholine | 1.00 mg | — | |
| Choline from phosphatidylcholine | 53.0 mg | — | |
| Choline from phosphocholine | 1.80 mg | — | |
| Choline from sphingomyelin | 0 mg | — | |
| Free Choline | 39.0 mg | — | |
| Total Choline | 95.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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