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  6. Peanut butter vs. Safflower oil

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

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How are peanut butter and safflower oil different?

  • Peanut butter is higher in vitamin B3, manganese, phosphorus, copper, magnesium, vitamin B6, zinc, vitamin B5, and folate; however, safflower oil is richer in vitamin E.
  • Daily need coverage for vitamin E for safflower oil is 167% higher.
  • Safflower oil has a lower glycemic index (0) than peanut butter (14).

Peanut butter, smooth style, without salt and Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) are the varieties used in this article.

Infographic

Peanut butter vs Safflower 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% 682% 0% 0% 0% 0% 0% 0% 0% 18% 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 EVitamin E +274.7%
Contains more Vitamin KVitamin K +2266.7%
~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 Peanut butter Safflower oil DV% diff.
Vitamin E 9.1mg 34.1mg 167%
Monounsaturated fat 25.941g 75.221g 123%
Vitamin B3 13.112mg 0mg 82%
Fats 51.36g 100g 75%
Manganese 1.665mg 0mg 72%
Phosphorus 335mg 0mg 48%
Copper 0.422mg 0mg 47%
Protein 22.21g 0g 44%
Magnesium 168mg 0mg 40%
Vitamin B6 0.441mg 0mg 34%
Vitamin B5 1.137mg 0mg 23%
Zinc 2.51mg 0mg 23%
Folate 87µg 0µg 22%
Iron 1.74mg 0mg 22%
Fiber 5g 0g 20%
Potassium 558mg 0mg 16%
Vitamin B2 0.192mg 0mg 15%
Calories 598kcal 884kcal 14%
Saturated fat 10.325g 7.541g 13%
Vitamin B1 0.15mg 0mg 13%
Choline 63mg 0.2mg 11%
Selenium 4.1µg 0µg 7%
Carbs 22.31g 0g 7%
Vitamin K 0.3µg 7.1µg 6%
Calcium 49mg 0mg 5%
Polyunsaturated fat 12.535g 12.82g 2%
Sodium 17mg 0mg 1%
Starch 3.56g 1%
Net carbs 17.31g 0g N/A
Sugar 10.49g 0g N/A
Trans fat 0.075g 0.096g N/A
Tryptophan 0.231mg 0mg 0%
Threonine 0.525mg 0mg 0%
Isoleucine 0.616mg 0mg 0%
Leucine 1.546mg 0mg 0%
Lysine 0.681mg 0mg 0%
Methionine 0.265mg 0mg 0%
Phenylalanine 1.202mg 0mg 0%
Valine 0.782mg 0mg 0%
Histidine 0.557mg 0mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g 0.096g 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 12.724g N/A

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
8% 79% 13%
Saturated fat: Sat. Fat 7.541 g
Monounsaturated fat: Mono. Fat 75.221 g
Polyunsaturated fat: Poly. Fat 12.82 g
Contains less Sat. FatSaturated fat -27%
Contains more Mono. FatMonounsaturated fat +190%
~equal in Polyunsaturated fat ~12.82g

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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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Safflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171027/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.