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Coconut oil vs. Peanut — In-Depth Nutrition Comparison

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The main differences between coconut oil and peanuts

  • Peanuts are richer than coconut oil in copper, manganese, vitamin B3, folate, iron, vitamin E, phosphorus, vitamin B1, and magnesium.
  • Daily need coverage for saturated fat for coconut oil is 381% higher.
  • Peanuts contain less saturated fat.
  • Coconut oil has a lower glycemic index than peanuts.

Food types used in this article are Oil, coconut and Peanuts, all types, raw.

Infographic

Coconut oil vs Peanut 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +9100%
Contains more PotassiumPotassium +∞%
Contains more IronIron +9060%
Contains more CopperCopper +∞%
Contains more ZincZinc +16250%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Peanut
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +7472.7%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +17400%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 g
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more FatsFats +101.2%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21566.7%
Contains more OtherOther +156%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 g
Peanut
3
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains less Sat. FatSaturated fat -92.4%
Contains more Mono. FatMonounsaturated fat +285.8%
Contains more Poly. FatPolyunsaturated fat +814.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Coconut oil Peanut DV% diff.
Saturated fat 82.475g 6.279g 346%
Copper 0mg 1.144mg 127%
Polyunsaturated fat 1.702g 15.558g 92%
Manganese 0mg 1.934mg 84%
Fats 99.06g 49.24g 77%
Vitamin B3 0mg 12.066mg 75%
Folate 0µg 240µg 60%
Iron 0.05mg 4.58mg 57%
Vitamin E 0.11mg 8.33mg 55%
Phosphorus 0mg 376mg 54%
Vitamin B1 0mg 0.64mg 53%
Protein 0g 25.8g 52%
Monounsaturated fat 6.332g 24.426g 45%
Magnesium 0mg 168mg 40%
Vitamin B5 0mg 1.767mg 35%
Fiber 0g 8.5g 34%
Zinc 0.02mg 3.27mg 30%
Vitamin B6 0mg 0.348mg 27%
Potassium 0mg 705mg 21%
Calories 892kcal 567kcal 16%
Selenium 0µg 7.2µg 13%
Vitamin B2 0mg 0.135mg 10%
Choline 0.3mg 52.5mg 9%
Calcium 1mg 92mg 9%
Carbs 0g 16.13g 5%
Sodium 0mg 18mg 1%
Vitamin K 0.6µg 0µg 1%
Net carbs 0g 7.63g N/A
Sugar 0g 4.72g N/A
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.25mg 0%
Threonine 0mg 0.883mg 0%
Isoleucine 0mg 0.907mg 0%
Leucine 0mg 1.672mg 0%
Lysine 0mg 0.926mg 0%
Methionine 0mg 0.317mg 0%
Phenylalanine 0mg 1.377mg 0%
Valine 0mg 1.082mg 0%
Histidine 0mg 0.652mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Coconut oil Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
0%
Coconut oil
75%
Peanut
Minerals Daily Need Coverage Score
0%
Coconut oil
131%
Peanut

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in Saturated fat?
Peanut
Peanut is lower in Saturated fat (difference - 76.196g)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil
Coconut oil is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Coconut oil
Coconut oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Coconut oil
Coconut oil is lower in glycemic index (difference - 13)
Which food is cheaper?
Coconut oil
Coconut oil is cheaper (difference - $0.6)
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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.