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Peanut Oil vs. Soybean Oil: What’s the Difference?

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on August 01, 2023
Medically reviewed by Arpi Gasparyan Article author photo Arpi Gasparyan
Peanut oil
vs
Soybean oil

Summary

Peanut oil is richer in monounsaturated fats, whereas soybean oil is richer in polyunsaturated fats and lower in saturated or unhealthy fats. 

Peanut oil has nearly 2 times more vitamin E, whereas soybean oil is 35 times richer in vitamin K.

Both these oils have high smoke points and can be used for frying. Each provides several health benefits.

Introduction

This article compares 2 types of vegetable oils: peanut oil, also known as groundnut oil or arachis oil, and soybean oil. They will be compared according to their general differences, nutritional content, and health impacts.

By the end of the article, the reader will understand which is a better option for different usages and make a healthy decision.

General differences

Smoke Point, Use & Taste

One of the main features of oils is their smoke point. It is essential to know their smoke point to understand how to use these oils and prevent the production of harmful components and unpleasant flavors.

Soybean and peanut oils have similar smoke points, which may vary somewhat due to the oil's quality, purity, and processing method. 

The approximate smoke point of soybean oil is 234°C (453°F), whereas, for peanut oil, it is 232°C (450°F). Both oils can be used for deep frying and baking and withstand high temperatures.

Both oils generally have a mild or neutral taste. However, if the peanut oil is made from roasted peanuts, it usually has a stronger peanut taste and aroma.

Nutrition

The nutritional values in this article are presented for 100g of peanut oil and soybean oil (partially hydrogenated).

The average serving size of cooking oils is one tablespoon, equal to 13.5g for each oil, or one teaspoon, equal to 4.5g. 

Macronutrients & Calories

Both oils consist of 100% fat, are thus absent in carbohydrates and protein, and provide 884 calories per 100g serving. 

One average serving, or one tablespoon, of soybean and peanut oils contains 13.5g of fats, nearly 85% of which are unsaturated, and provides 120 calories.

Peanut oil is richer in monounsaturated fats, whereas soybean oil is richer in polyunsaturated fats and slightly lower in saturated or unhealthy fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -11.8%
Contains more Polyunsaturated fat +17.5%
Equal in Monounsaturated Fat - 43
18% 49% 34%
Saturated Fat: 16.9 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 32 g
16% 45% 39%
Saturated Fat: 14.9 g
Monounsaturated Fat: 43 g
Polyunsaturated fat: 37.6 g
Contains less Saturated Fat -11.8%
Contains more Polyunsaturated fat +17.5%
Equal in Monounsaturated Fat - 43

Vitamins & Minerals

Both peanut oil and soybean oil are abundant in vitamin E; peanut oil has nearly 2 times more vitamin E. Soybean oil is 35 times richer in vitamin K, while peanut oil contains insignificant amounts.

Peanut oil also contains negligible amounts of zinc and iron. Both oils are absent in other minerals and vitamins.

We can visualize their distribution in the diagram below.

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 +93.7%
Contains more Choline +100%
Contains more Vitamin K +3428.6%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 314% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 162% 0% 0% 0% 0% 0% 0% 0% 0% 0% 1% 62%
Contains more Vitamin E +93.7%
Contains more Choline +100%
Contains more Vitamin K +3428.6%

Health Impact

One of the most severe issues with oils is that they raise the risk of atherosclerosis. Peanut and soybean oil, on the other hand, are high in unsaturated fatty acids, notably polyunsaturated fatty acids. As a result, compared to other oils, these fats lower the risk of atherosclerosis.

These oils are healthy alternatives to traditional oils high in saturated fats (1, 2).

Vitamin E Benefits

Vitamin E acts as an antioxidant and lowers the risk of various diseases, including cancer. It also has immune-boosting properties (3).

Vitamin K Benefits

Soybean oil's vitamin K has various functions in the body. It provides anticarcinogenic and bone-forming characteristics. The anti-calcification properties of vitamin K2 may reduce the risk of atherosclerotic calcifications (4).

Vitamin K is also essential in coagulation or blood clotting. Its deficiency may increase the risk of bleeding. On the other hand, those on anticoagulants, such as Warfarin, are advised to consume consistent amounts of vitamin K (5).

Metabolic health

Replacing saturated fatty acids with unsaturated fatty acids lowers the risk of hypertension, atherosclerosis, diabetes, liver disease, and obesity.

According to research, switching from saturated to polyunsaturated fats lowers the risk of diabetes, hypertension, atherosclerosis, and obesity more than switching from saturated to monounsaturated fats. As a result, soybean oil has an extra benefit over peanut oil (6, 7).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: August 01, 2023
Medically reviewed by Arpi Gasparyan

Infographic

Peanut oil vs Soybean 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 +∞%

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

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 Soybean oil
Lower in Saturated Fat ok
Lower in Sugar Equal
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Peanut oil Soybean oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Iron 0.03mg 0mg Peanut oil
Zinc 0.01mg 0mg Peanut oil
Vitamin E 15.69mg 8.1mg Peanut oil
Choline 0.1mg 0.2mg Soybean oil
Vitamin K 0.7µg 24.7µg Soybean oil
Saturated Fat 16.9g 14.9g Soybean oil
Monounsaturated Fat 46.2g 43g Peanut oil
Polyunsaturated fat 32g 37.6g Soybean oil

Which food is preferable for your diet?

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

People also compare

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
24%
Peanut oil
17%
Soybean oil
Minerals Daily Need Coverage Score
0%
Peanut oil
0%
Soybean oil

Comparison summary

Which food is lower in Saturated Fat?
Soybean oil
Soybean oil is lower in Saturated Fat (difference - 2g)
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 cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Soybean oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171012/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.