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  6. Olive oil vs. Peanut butter

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

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Differences between olive oil and peanut butter

  • Olive oil has more vitamin K and vitamin E, while peanut butter has more vitamin B3, manganese, phosphorus, copper, magnesium, vitamin B6, zinc, and vitamin B5.
  • Peanut butter's daily need coverage for vitamin B3 is 82% higher.
  • Peanut butter contains 201 times less vitamin K than olive oil. Olive oil contains 60.2µg of vitamin K, while peanut butter contains 0.3µg.
  • Olive oil has a lower glycemic index. The glycemic index of olive oil is 0, while the glycemic index of peanut butter is 14.

The food types used in this comparison are Oil, olive, salad or cooking and Peanut butter, smooth style, without salt.

Infographic

Olive 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0.3% 0.09% 21% 0% 0% 0% 0.26% 0% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains less SodiumSodium -88.2%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +4800%
Contains more PotassiumPotassium +55700%
Contains more IronIron +210.7%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
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% 287% 0% 0% 0% 0% 0% 0% 0% 151% 0% 0.16%
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% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin EVitamin E +57.7%
Contains more Vitamin KVitamin K +19966.7%
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 +20900%
~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
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
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 FatsFats +94.7%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 75% 11%
Saturated fat: Sat. Fat 13.808 g
Monounsaturated fat: Mono. Fat 72.961 g
Polyunsaturated fat: Poly. Fat 10.523 g
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains more Mono. FatMonounsaturated fat +181.3%
Contains less Sat. FatSaturated fat -25.2%
Contains more Poly. FatPolyunsaturated fat +19.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Olive oil Peanut butter
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 Olive oil Peanut butter DV% diff.
Monounsaturated fat 72.961g 25.941g 118%
Vitamin B3 0mg 13.112mg 82%
Fats 100g 51.36g 75%
Manganese 0mg 1.665mg 72%
Vitamin K 60.2µg 0.3µg 50%
Phosphorus 0mg 335mg 48%
Copper 0mg 0.422mg 47%
Protein 0g 22.21g 44%
Magnesium 0mg 168mg 40%
Vitamin E 14.35mg 9.1mg 35%
Vitamin B6 0mg 0.441mg 34%
Zinc 0mg 2.51mg 23%
Vitamin B5 0mg 1.137mg 23%
Folate 0µg 87µg 22%
Fiber 0g 5g 20%
Potassium 1mg 558mg 16%
Saturated fat 13.808g 10.325g 16%
Iron 0.56mg 1.74mg 15%
Vitamin B2 0mg 0.192mg 15%
Calories 884kcal 598kcal 14%
Polyunsaturated fat 10.523g 12.535g 13%
Vitamin B1 0mg 0.15mg 13%
Choline 0.3mg 63mg 11%
Selenium 0µg 4.1µg 7%
Carbs 0g 22.31g 7%
Calcium 1mg 49mg 5%
Sodium 2mg 17mg 1%
Starch 3.56g 1%
Net carbs 0g 17.31g N/A
Sugar 0g 10.49g N/A
Trans fat 0.075g N/A
Tryptophan 0mg 0.231mg 0%
Threonine 0mg 0.525mg 0%
Isoleucine 0mg 0.616mg 0%
Leucine 0mg 1.546mg 0%
Lysine 0mg 0.681mg 0%
Methionine 0mg 0.265mg 0%
Phenylalanine 0mg 1.202mg 0%
Valine 0mg 0.782mg 0%
Histidine 0mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Olive oil Peanut butter
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
34%
Olive oil
60%
Peanut butter
Minerals Daily Need Coverage Score
2%
Olive oil
84%
Peanut butter

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is lower in Saturated fat?
Peanut butter
Peanut butter is lower in Saturated fat (difference - 3.483g)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Olive oil
Olive oil is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Olive oil
Olive oil contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Olive oil
Olive oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Olive oil
Olive oil is cheaper (difference - $1.4)
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. Olive oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171413/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.