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

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Significant differences between Peanut butter and Canola oil

  • Peanut butter has more Vitamin B3, Manganese, Phosphorus, Copper, Magnesium, Vitamin B6, Zinc, and Vitamin B5, however, Canola oil is richer in Vitamin K, and Vitamin E .
  • Peanut butter covers your daily Vitamin B3 needs 82% more than Canola oil.

Specific food types used in this comparison are Peanut butter, smooth style, without salt and Oil, canola.

Infographic

Peanut butter vs Canola 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.
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%
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.
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%
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% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
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 +31400%
Contains more Vitamin E Vitamin E +91.9%
Contains more Vitamin KVitamin K +23666.7%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 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 +94.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated Fat: Sat. Fat 10.325 g
Monounsaturated Fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
7% 64% 28%
Saturated Fat: Sat. Fat 7.365 g
Monounsaturated Fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated Fat -28.7%
Contains more Mono. FatMonounsaturated Fat +143.9%
Contains more Poly. FatPolyunsaturated fat +124.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Peanut butter Canola oil Opinion
Calories 598kcal 884kcal Canola oil
Protein 22.21g 0g Peanut butter
Fats 51.36g 100g Canola oil
Net carbs 17.31g 0g Peanut butter
Carbs 22.31g 0g Peanut butter
Magnesium 168mg 0mg Peanut butter
Calcium 49mg 0mg Peanut butter
Potassium 558mg 0mg Peanut butter
Iron 1.74mg 0mg Peanut butter
Sugar 10.49g 0g Canola oil
Fiber 5g 0g Peanut butter
Copper 0.422mg 0mg Peanut butter
Zinc 2.51mg 0mg Peanut butter
Starch 3.56g Peanut butter
Phosphorus 335mg 0mg Peanut butter
Sodium 17mg 0mg Canola oil
Vitamin E 9.1mg 17.46mg Canola oil
Manganese 1.665mg 0mg Peanut butter
Selenium 4.1µg 0µg Peanut butter
Vitamin B1 0.15mg 0mg Peanut butter
Vitamin B2 0.192mg 0mg Peanut butter
Vitamin B3 13.112mg 0mg Peanut butter
Vitamin B5 1.137mg 0mg Peanut butter
Vitamin B6 0.441mg 0mg Peanut butter
Vitamin K 0.3µg 71.3µg Canola oil
Folate 87µg 0µg Peanut butter
Trans Fat 0.075g 0.395g Peanut butter
Choline 63mg 0.2mg Peanut butter
Saturated Fat 10.325g 7.365g Canola oil
Monounsaturated Fat 25.941g 63.276g Canola oil
Polyunsaturated fat 12.535g 28.142g Canola oil
Tryptophan 0.231mg Peanut butter
Threonine 0.525mg Peanut butter
Isoleucine 0.616mg Peanut butter
Leucine 1.546mg Peanut butter
Lysine 0.681mg Peanut butter
Methionine 0.265mg Peanut butter
Phenylalanine 1.202mg Peanut butter
Valine 0.782mg Peanut butter
Histidine 0.557mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g 9.137g Canola oil
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g 0g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g 0g Peanut butter
Omega-6 - Linoleic acid 12.215g 18.64g Canola oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Canola 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
60%
Peanut butter
41%
Canola oil
Minerals Daily Need Coverage Score
84%
Peanut butter
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Canola oil
Canola oil is lower in Saturated Fat (difference - 2.96g)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Canola oil
Canola oil is cheaper (difference - $2.8)
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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.