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  6. Canola oil vs. Peanut butter

Canola oil vs. Peanut butter — In-Depth Nutrition Comparison

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Significant differences between Canola oil and Peanut butter

  • Canola oil has more Vitamin K, and Vitamin E , however, Peanut butter is richer in Vitamin B3, Manganese, Phosphorus, Copper, Magnesium, Vitamin B6, Zinc, and Vitamin B5.
  • Peanut butter covers your daily Vitamin B3 needs 82% more than Canola oil.
  • Peanut butter has 238 times less Vitamin K than Canola oil. Canola oil has 71.3µg of Vitamin K, while Peanut butter has 0.3µg.

Specific food types used in this comparison are Oil, canola and Peanut butter, smooth style, without salt.

Infographic

Canola oil vs Peanut butter infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Canola oil
Canola oil
1
:
9
Peanut butter
Peanut butter
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Canola oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Peanut butter
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 66% 120% 144% 50% 3% 69% 141% 218% 23%
Contains less Sodium -100%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Canola oil
Canola oil
2
:
6
Peanut butter
Peanut butter
Contains more Vitamin E +91.9%
Contains more Vitamin K +23666.7%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
Canola oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 350% 0% 0% 0% 0% 0% 0% 0% 0% 0% 179%
Peanut butter
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 182% 0% 0% 38% 45% 246% 69% 102% 66% 0% 1%
Contains more Vitamin E +91.9%
Contains more Vitamin K +23666.7%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Canola oil
Canola oil
1
:
4
Peanut butter
Peanut butter
Contains more Fats +94.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Canola oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Peanut butter
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more Fats +94.7%
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Canola oil
Canola oil
3
:
0
Peanut butter
Peanut butter
Contains less Saturated Fat -28.7%
Contains more Monounsaturated Fat +143.9%
Contains more Polyunsaturated fat +124.5%
Canola oil
7% 64% 28%
Saturated Fat: 7.365 g
Monounsaturated Fat: 63.276 g
Polyunsaturated fat: 28.142 g
Peanut butter
21% 53% 26%
Saturated Fat: 10.325 g
Monounsaturated Fat: 25.941 g
Polyunsaturated fat: 12.535 g
Contains less Saturated Fat -28.7%
Contains more Monounsaturated Fat +143.9%
Contains more Polyunsaturated fat +124.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Canola oil Peanut butter
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Canola oil Peanut butter Opinion
Net carbs 0g 17.31g Peanut butter
Protein 0g 22.21g Peanut butter
Fats 100g 51.36g Canola oil
Carbs 0g 22.31g Peanut butter
Calories 884kcal 598kcal Canola oil
Starch 3.56g Peanut butter
Fructose 0.12g Peanut butter
Sugar 0g 10.49g Canola oil
Fiber 0g 5g Peanut butter
Calcium 0mg 49mg Peanut butter
Iron 0mg 1.74mg Peanut butter
Magnesium 0mg 168mg Peanut butter
Phosphorus 0mg 335mg Peanut butter
Potassium 0mg 558mg Peanut butter
Sodium 0mg 17mg Canola oil
Zinc 0mg 2.51mg Peanut butter
Copper 0mg 0.422mg Peanut butter
Manganese 0mg 1.665mg Peanut butter
Selenium 0µg 4.1µg Peanut butter
Vitamin E 17.46mg 9.1mg Canola oil
Vitamin B1 0mg 0.15mg Peanut butter
Vitamin B2 0mg 0.192mg Peanut butter
Vitamin B3 0mg 13.112mg Peanut butter
Vitamin B5 0mg 1.137mg Peanut butter
Vitamin B6 0mg 0.441mg Peanut butter
Folate 0µg 87µg Peanut butter
Vitamin K 71.3µg 0.3µg Canola oil
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Trans Fat 0.395g 0.075g Peanut butter
Saturated Fat 7.365g 10.325g Canola oil
Monounsaturated Fat 63.276g 25.941g Canola oil
Polyunsaturated fat 28.142g 12.535g Canola oil
Omega-6 - Eicosadienoic acid 0g 0.008g Peanut butter
Omega-6 - Linoleic acid 18.64g 12.215g Canola oil
Omega-6 - Gamma-linoleic acid 0g 0.001g Peanut butter
Omega-3 - ALA 9.137g 0.027g Canola oil
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Canola oil Peanut butter
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
44%
Canola oil
62%
Peanut butter
Minerals Daily Need Coverage Score
0%
Canola oil
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Canola oil
Canola oil is lower in Saturated Fat (difference - 2.96g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.8)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/nutrients
  2. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.