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  6. Palm oil vs. Peanut butter

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

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Summary of differences between palm oil and peanut butter

  • Palm oil has more vitamin E; however, peanut butter is higher in vitamin B3, phosphorus, copper, magnesium, vitamin B6, zinc, vitamin B5, and folate.
  • Palm oil covers your daily need for saturated fat, 195% more than peanut butter.
  • Palm oil has 2 times more vitamin E than peanut butter. While palm oil has 15.94mg of vitamin E, peanut butter has only 9.1mg.
  • Peanut butter has less saturated fat.
  • The glycemic index of peanut butter is higher.

These are the specific foods used in this comparison Oil, palm and Peanut butter, smooth style, without salt.

Infographic

Palm 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% 0% 0.38% 0% 0% 0% 0% 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 -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +17300%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
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% 319% 0% 0% 0% 0% 0% 0% 0% 20% 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 +75.2%
Contains more Vitamin KVitamin K +2566.7%
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

All nutrients comparison - raw data values

Nutrient Palm oil Peanut butter DV% diff.
Saturated fat 49.3g 10.325g 177%
Vitamin B3 0mg 13.112mg 82%
Fats 100g 51.36g 75%
Manganese 1.665mg 72%
Phosphorus 0mg 335mg 48%
Copper 0mg 0.422mg 47%
Vitamin E 15.94mg 9.1mg 46%
Protein 0g 22.21g 44%
Magnesium 0mg 168mg 40%
Vitamin B6 0mg 0.441mg 34%
Monounsaturated fat 37g 25.941g 28%
Zinc 0mg 2.51mg 23%
Vitamin B5 0mg 1.137mg 23%
Iron 0.01mg 1.74mg 22%
Polyunsaturated fat 9.3g 12.535g 22%
Folate 0µg 87µg 22%
Fiber 0g 5g 20%
Potassium 0mg 558mg 16%
Vitamin B2 0mg 0.192mg 15%
Calories 884kcal 598kcal 14%
Vitamin B1 0mg 0.15mg 13%
Choline 0.3mg 63mg 11%
Selenium 0µg 4.1µg 7%
Carbs 0g 22.31g 7%
Vitamin K 8µg 0.3µg 6%
Calcium 0mg 49mg 5%
Sodium 0mg 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

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
52% 39% 10%
Saturated fat: Sat. Fat 49.3 g
Monounsaturated fat: Mono. Fat 37 g
Polyunsaturated fat: Poly. Fat 9.3 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 +42.6%
Contains less Sat. FatSaturated fat -79.1%
Contains more Poly. FatPolyunsaturated fat +34.8%

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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. Palm oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171015/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.