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

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What are the main differences between Peanut butter and Sesame oil?

  • Peanut butter has more Vitamin B3, Vitamin E , Phosphorus, Copper, Magnesium, Vitamin B6, Zinc, Vitamin B5, Folate, and Iron than Sesame oil.
  • Peanut butter's daily need coverage for Vitamin B3 is 82% higher.

We used Peanut butter, smooth style, without salt and Oil, sesame, salad or cooking types in this comparison.

Infographic

Peanut butter vs Sesame 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% 28% 0% 0% 0% 0% 0% 0% 0% 34% 0% 0.11%
Contains more Vitamin E Vitamin E +550%
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 KVitamin K +4433.3%
~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
15% 42% 44%
Saturated Fat: Sat. Fat 14.2 g
Monounsaturated Fat: Mono. Fat 39.7 g
Polyunsaturated fat: Poly. Fat 41.7 g
Contains less Sat. FatSaturated Fat -27.3%
Contains more Mono. FatMonounsaturated Fat +53%
Contains more Poly. FatPolyunsaturated fat +232.7%

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

All nutrients comparison - raw data values

Nutrient Peanut butter Sesame oil Opinion
Calories 598kcal 884kcal Sesame oil
Protein 22.21g 0g Peanut butter
Fats 51.36g 100g Sesame 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 Sesame 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 Sesame oil
Vitamin E 9.1mg 1.4mg Peanut butter
Manganese 1.665mg 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 13.6µg Sesame oil
Folate 87µg 0µg Peanut butter
Trans Fat 0.075g Sesame oil
Choline 63mg 0.2mg Peanut butter
Saturated Fat 10.325g 14.2g Peanut butter
Monounsaturated Fat 25.941g 39.7g Sesame oil
Polyunsaturated fat 12.535g 41.7g Sesame oil
Tryptophan 0.231mg 0mg Peanut butter
Threonine 0.525mg 0mg Peanut butter
Isoleucine 0.616mg 0mg Peanut butter
Leucine 1.546mg 0mg Peanut butter
Lysine 0.681mg 0mg Peanut butter
Methionine 0.265mg 0mg Peanut butter
Phenylalanine 1.202mg 0mg Peanut butter
Valine 0.782mg 0mg Peanut butter
Histidine 0.557mg 0mg Peanut butter
Fructose 0.12g Peanut butter
Omega-3 - ALA 0.027g Peanut butter
Omega-3 - Eicosatrienoic acid 0.01g Peanut butter
Omega-6 - Gamma-linoleic acid 0.001g Peanut butter
Omega-6 - Eicosadienoic acid 0.008g Peanut butter
Omega-6 - Linoleic acid 12.215g Peanut butter

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Sesame 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
5%
Sesame oil
Minerals Daily Need Coverage Score
84%
Peanut butter
0%
Sesame oil

Comparison summary

Which food is lower in Sugar?
Sesame oil
Sesame oil is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Sesame oil
Sesame oil contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Sesame oil
Sesame oil is lower in glycemic index (difference - 14)
Which food is cheaper?
Sesame oil
Sesame oil is cheaper (difference - $2.8)
Which food is lower in Saturated Fat?
Peanut butter
Peanut butter is lower in Saturated Fat (difference - 3.875g)
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 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. Sesame oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171016/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.