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Peanut oil vs. Grape seed oil — In-Depth Nutrition Comparison

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How are Peanut oil and Grape seed oil different?

  • Peanut oil is higher in Monounsaturated Fat, however, Grape seed oil is richer in Vitamin E , and Polyunsaturated fat.
  • Daily need coverage for Vitamin E from Grape seed oil is 87% higher.
  • Peanut oil contains 3 times more Monounsaturated Fat than Grape seed oil. While Peanut oil contains 46.2g of Monounsaturated Fat, Grape seed oil contains only 16.1g.
  • Grape seed oil has less Saturated Fat.

Oil, peanut, salad or cooking and Oil, grapeseed are the varieties used in this article.

Infographic

Peanut oil vs Grape seed oil 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.
Contains more Iron +∞%
Contains more Zinc +∞%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 2% 0% 0% 0% 0% 1% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Iron +∞%
Contains more Zinc +∞%

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 more Vitamin E +83.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 314% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 577% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin E +83.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Equal in Fats - 100
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Equal in Fats - 100

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +187%
Contains less Saturated Fat -43.2%
Contains more Polyunsaturated fat +118.4%
18% 49% 34%
Saturated Fat: 16.9 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 32 g
10% 17% 73%
Saturated Fat: 9.6 g
Monounsaturated Fat: 16.1 g
Polyunsaturated fat: 69.9 g
Contains more Monounsaturated Fat +187%
Contains less Saturated Fat -43.2%
Contains more Polyunsaturated fat +118.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut oil Grape seed oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Iron 0.03mg 0mg Peanut oil
Zinc 0.01mg 0mg Peanut oil
Vitamin E 15.69mg 28.8mg Grape seed oil
Vitamin K 0.7µg Peanut oil
Saturated Fat 16.9g 9.6g Grape seed oil
Monounsaturated Fat 46.2g 16.1g Peanut oil
Polyunsaturated fat 32g 69.9g Grape seed oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut oil Grape seed oil
Low Fats diet Equal
Low Carbs diet Equal
Low Calories diet Equal
Low Glycemic Index diet Equal

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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
26%
Peanut oil
48%
Grape seed oil
Minerals Daily Need Coverage Score
0%
Peanut oil
0%
Grape seed oil

Comparison summary

Which food is richer in minerals?
Peanut oil
Peanut oil is relatively richer in minerals
Which food is cheaper?
Peanut oil
Peanut oil is cheaper (difference - $4)
Which food is lower in Saturated Fat?
Grape seed oil
Grape seed oil is lower in Saturated Fat (difference - 7.3g)
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (0 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Peanut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171410/nutrients
  2. Grape seed oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171028/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.