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Peanut vs. Mustard oil — In-Depth Nutrition Comparison

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Significant differences between peanuts and mustard oil

  • The amount of copper, manganese, vitamin B3, folate, iron, phosphorus, vitamin B1, magnesium, vitamin B5, and fiber in peanuts is higher than in mustard oil.
  • Peanuts cover your daily copper needs 127% more than mustard oil.
  • Peanuts have a higher glycemic index. The glycemic index of peanuts is 13, while the glycemic index of mustard oil is 0.

Specific food types used in this comparison are Peanuts, all types, raw and Oil, mustard.

Infographic

Peanut vs Mustard 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.
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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.
Peanut
8
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
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% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin EVitamin E +∞%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +103.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
1
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
13% 64% 23%
Saturated fat: Sat. Fat 11.582 g
Monounsaturated fat: Mono. Fat 59.187 g
Polyunsaturated fat: Poly. Fat 21.23 g
Contains less Sat. FatSaturated fat -45.8%
Contains more Mono. FatMonounsaturated fat +142.3%
Contains more Poly. FatPolyunsaturated fat +36.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut Mustard oil DV% diff.
Copper 1.144mg 0mg 127%
Monounsaturated fat 24.426g 59.187g 87%
Manganese 1.934mg 0mg 84%
Fats 49.24g 100g 78%
Vitamin B3 12.066mg 0mg 75%
Folate 240µg 0µg 60%
Iron 4.58mg 0mg 57%
Vitamin E 8.33mg 56%
Phosphorus 376mg 0mg 54%
Vitamin B1 0.64mg 0mg 53%
Protein 25.8g 0g 52%
Magnesium 168mg 0mg 40%
Polyunsaturated fat 15.558g 21.23g 38%
Vitamin B5 1.767mg 0mg 35%
Fiber 8.5g 0g 34%
Zinc 3.27mg 0mg 30%
Vitamin B6 0.348mg 0mg 27%
Saturated fat 6.279g 11.582g 24%
Potassium 705mg 0mg 21%
Calories 567kcal 884kcal 16%
Selenium 7.2µg 0µg 13%
Vitamin B2 0.135mg 0mg 10%
Choline 52.5mg 10%
Calcium 92mg 0mg 9%
Carbs 16.13g 0g 5%
Sodium 18mg 0mg 1%
Net carbs 7.63g 0g N/A
Sugar 4.72g N/A
Tryptophan 0.25mg 0%
Threonine 0.883mg 0%
Isoleucine 0.907mg 0%
Leucine 1.672mg 0%
Lysine 0.926mg 0%
Methionine 0.317mg 0%
Phenylalanine 1.377mg 0%
Valine 1.082mg 0%
Histidine 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Mustard oil
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
75%
Peanut
0%
Mustard oil
Minerals Daily Need Coverage Score
131%
Peanut
0%
Mustard oil

Comparison summary

Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is lower in Saturated fat?
Peanut
Peanut is lower in Saturated fat (difference - 5.303g)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Cholesterol?
Mustard oil
Mustard oil is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Mustard oil
Mustard oil is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Mustard oil
Mustard oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Mustard oil
Mustard oil is lower in glycemic index (difference - 13)
Which food is cheaper?
Mustard oil
Mustard oil is cheaper (difference - $2.8)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/nutrients
  2. Mustard oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172337/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.