Coconut oil vs. Peanut butter — In-Depth Nutrition Comparison
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A recap on differences between Coconut oil and Peanut butter
- Peanut butter is higher than Coconut oil in Vitamin B3, Manganese, Vitamin E , Phosphorus, Copper, Magnesium, Vitamin B6, Vitamin B5, and Zinc.
- Coconut oil covers your daily Saturated Fat needs 361% more than Peanut butter.
- The amount of Saturated Fat in Peanut butter is lower.
Food varieties used in this article are Oil, coconut and Peanut butter, smooth style, without salt.
Infographic
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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.
Contains
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Sodium
-100%
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Calcium
+4800%
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Iron
+3380%
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Magnesium
+∞%
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Phosphorus
+∞%
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Potassium
+∞%
Contains
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Zinc
+12450%
Contains
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Copper
+∞%
Contains
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Manganese
+∞%
Contains
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Selenium
+∞%
Contains
less
Sodium
-100%
Contains
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Calcium
+4800%
Contains
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Iron
+3380%
Contains
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Magnesium
+∞%
Contains
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Phosphorus
+∞%
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Potassium
+∞%
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Zinc
+12450%
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Copper
+∞%
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Manganese
+∞%
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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.
:
Contains
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Vitamin K
+100%
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Vitamin E
+8172.7%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
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Vitamin K
+100%
Contains
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Vitamin E
+8172.7%
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Vitamin B1
+∞%
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Vitamin B2
+∞%
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Vitamin B3
+∞%
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Vitamin B5
+∞%
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Vitamin B6
+∞%
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Folate
+∞%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Fats
+92.9%
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Protein
+∞%
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Carbs
+∞%
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Water
+4000%
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Other
+217.6%
Protein:
0 g
Fats:
99.06 g
Carbs:
0 g
Water:
0.03 g
Other:
0.91 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
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Fats
+92.9%
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Protein
+∞%
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Carbs
+∞%
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Water
+4000%
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Other
+217.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-87.5%
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Monounsaturated Fat
+309.7%
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Polyunsaturated fat
+636.5%
Saturated Fat:
82.475 g
Monounsaturated Fat:
6.332 g
Polyunsaturated fat:
1.702 g
Saturated Fat:
10.325 g
Monounsaturated Fat:
25.941 g
Polyunsaturated fat:
12.535 g
Contains
less
Saturated Fat
-87.5%
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Monounsaturated Fat
+309.7%
Contains
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Polyunsaturated fat
+636.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 0g | 17.31g |
|
| Protein | 0g | 22.21g |
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| Fats | 99.06g | 51.36g |
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| Carbs | 0g | 22.31g |
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| Calories | 892kcal | 598kcal |
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| Starch | 3.56g |
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| Fructose | 0.12g |
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| Sugar | 0g | 10.49g |
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| Fiber | 0g | 5g |
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| Calcium | 1mg | 49mg |
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| Iron | 0.05mg | 1.74mg |
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| Magnesium | 0mg | 168mg |
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| Phosphorus | 0mg | 335mg |
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| Potassium | 0mg | 558mg |
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| Sodium | 0mg | 17mg |
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| Zinc | 0.02mg | 2.51mg |
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| Copper | 0mg | 0.422mg |
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| Manganese | 0mg | 1.665mg |
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| Selenium | 0µg | 4.1µg |
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| Vitamin E | 0.11mg | 9.1mg |
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| Vitamin B1 | 0mg | 0.15mg |
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| Vitamin B2 | 0mg | 0.192mg |
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| Vitamin B3 | 0mg | 13.112mg |
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| Vitamin B5 | 0mg | 1.137mg |
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| Vitamin B6 | 0mg | 0.441mg |
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| Folate | 0µg | 87µg |
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| Vitamin K | 0.6µg | 0.3µg |
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| Tryptophan | 0mg | 0.231mg |
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| Threonine | 0mg | 0.525mg |
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| Isoleucine | 0mg | 0.616mg |
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| Leucine | 0mg | 1.546mg |
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| Lysine | 0mg | 0.681mg |
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| Methionine | 0mg | 0.265mg |
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| Phenylalanine | 0mg | 1.202mg |
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| Valine | 0mg | 0.782mg |
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| Histidine | 0mg | 0.557mg |
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| Trans Fat | 0.028g | 0.075g |
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| Saturated Fat | 82.475g | 10.325g |
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| Monounsaturated Fat | 6.332g | 25.941g |
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| Polyunsaturated fat | 1.702g | 12.535g |
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| Omega-6 - Eicosadienoic acid | 0g | 0.008g |
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| Omega-6 - Linoleic acid | 1.676g | 12.215g |
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| Omega-6 - Gamma-linoleic acid | 0g | 0.001g |
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| Omega-3 - ALA | 0.019g | 0.027g |
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| Omega-3 - Eicosatrienoic acid | 0g | 0.01g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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%
62%
Minerals Daily Need Coverage Score
0%
84%
Comparison summary
Which food is richer in minerals?
Peanut butter is relatively richer in minerals
Which food is lower in Saturated Fat?
Peanut butter is lower in Saturated Fat (difference - 72.15g)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Coconut oil is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Coconut oil contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Coconut oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Coconut oil is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)