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Sesame oil vs. Peanut oil — Health Impact and Nutrition Comparison

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Article author photo Jack  Yacoubian by Jack Yacoubian | Last updated on June 26, 2023
Medically reviewed by Astghik Grigoryan Article author photo Astghik Grigoryan
Sesame oil
vs
Peanut oil

Summary

Peanut oil has a higher smoke point. It is richer in monounsaturated fats and vitamin E and higher in saturated fats. Sesame oil is richer in polyunsaturated fats and vitamin K. Sesame oil is a medium smoke point oil and should not be used for frying.

Introduction

Sesamum indicum (indicum, meaning 'from India') is the scientific name for sesame, and it has been used since 3,000 BC. Since 800 BC, this drought-resistant crop has been India's primary oilseed. As for peanut oil, it’s native to South America.

This article compares two types of oils: sesame oil and peanut oil, which are plant-based.

We will compare these oils based on general differences, nutritional content comparisons, and health impacts.  It is essential to understand by the end of this article which oil is healthiest for you.

Classification and Taste

The aromatic sesame oil is extracted from mature sesame seeds via cold or heated pressing. The method of production gives two unique varieties of sesame oil: light sesame oil from unroasted seeds and dark sesame oil from roasted seeds. Not only do sesame oils differ in production method, but also in properties. Cold-pressed oil from untreated sesame seeds has a light to golden yellow hue, whereas warm-pressed oil is darkerLight sesame oil has a mildly nutty flavor, whereas black sesame oil has a distinct, powerful, nutty, and delightfully roasted flavor.

Gourmet and refined peanut oil are the two forms of peanut oil. Gourmet roasted peanut oils are called specialty oils since they are not refined. Some of these gourmet peanut oils are roasted, aromatic oils that add a superb peanut aroma and flavor to a variety of foods. They have high quantities of vitamin E and phytosterols. As for refined peanut oil, its allergic protein component is eliminated during refining, rendering it non-allergenic. Aside from its delicious flavor, refined peanut oil is ideal for deep-frying due to its unique property: it does not absorb the flavor of other foods cooked in the oil.

General differences

Smoke point

One of the key features is knowing the smoke point of each of these oils. 
Knowing the smoke point helps us know how to use these oils in cooking. Overpassing the smoke point of oils creates harmful free radicals and releases carcinogens in the air.

Peanut oil has a higher smoke point compared to sesame oil. The smoke point of peanut oil is 232°C, whereas sesame oil has a smoke point of 210°C.

This means peanut oil can be used for high-heat cooking and frying, whereas sesame oil is used for medium-heat cooking. Thus, we cannot fry with sesame oil.

Nutritional content comparison

Calories

They have the same amount—884 calories per 100g of each.

Macronutrients

They are 100% fat in weight since they are oils.

Fat profile

Peanut oil and sesame oil contain more unsaturated fats than saturated fats. However, a difference does exist between them.

Peanut oil is richer in monounsaturated fats and higher in saturated fats. In comparison, sesame oil is richer in polyunsaturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +30.3%
Contains more Monounsaturated Fat +16.4%
15% 42% 44%
Saturated Fat: 14.2 g
Monounsaturated Fat: 39.7 g
Polyunsaturated fat: 41.7 g
18% 49% 34%
Saturated Fat: 16.9 g
Monounsaturated Fat: 46.2 g
Polyunsaturated fat: 32 g
Contains less Saturated Fat -16%
Contains more Polyunsaturated fat +30.3%
Contains more Monounsaturated Fat +16.4%

Vitamins

Peanut oil is richer in vitamin E. In comparison, sesame oil is richer in vitamin K.

In the infographic below, we can visualize their distribution according to the RDV%.

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 K +1842.9%
Contains more Vitamin E +1020.7%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 28% 0% 0% 0% 0% 0% 0% 0% 0% 0% 34%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 314% 0% 0% 0% 0% 0% 0% 0% 0% 0% 2%
Contains more Vitamin K +1842.9%
Contains more Vitamin E +1020.7%

Health impacts

Cardiovascular Health

Both of these oils are rich in unsaturated fats, which are important for reducing LDL (bad cholesterol) levels in the blood (1). High LDL levels contribute to the development of atherosclerosis. So, reducing LDL levels is important for preventing the development of coronary artery disease and for patients who have had a cardiac attack. Based on this, we suggest replacing high-saturated-fat oils with sesame and peanut oils (2).

According to this study, sesame oil may reduce arterial blood pressure (3). The blood pressure-reducing effects of peanut oil are reported in some articles, but in other studies, peanut oil does not appear to have any significant effects (4.5).

Sesame oil contributes to the regression of left ventricular hypertrophy (in simpler words, it prevents the thickening of the myocardium), which is crucial for normal myocardial blood supply (6). This effect is unknown for peanut oil.

As mentioned above, sesame oil is rich in vitamin K, which plays an important role in the unwanted anticoagulant effects of warfarin (7.8).

Peanut oil is rich in vitamin E, which prevents endothelial dysfunction, which is one of the factors contributing to the development of atherosclerosis. In addition, it may inhibit platelet aggregation, which is important for preventing thrombosis. However, studies have found a link between vitamin E use and hemorrhagic stroke, so more studies are necessary to identify its potential benefits for preventing coronary heart disease (9).

Diabetes Mellitus

Peanut oil, which is high in oleic acid, can help people with type II diabetes by reducing the inhibitory effect of the inflammatory cytokine TNF on insulin production seen in obesity and non-insulin-dependent diabetes mellitus (10). As for sesame oil, according to studies in diabetic rats, sesame oil consumption improves blood glucose, glycosylated hemoglobin, lipid peroxidation, and antioxidant levels (11).

Digestive and Liver Health

In albino mice, sesame oil demonstrated excellent hepatoprotective activity against lead acetate-induced hepatotoxicity. As a result, populations at high risk of lead exposure should be recommended to consume sesame oil. More research is needed to determine the specific mechanism of hepatotoxicity protection and the potential utility of sesame oil as a protective agent against heavy metal toxicity in clinical trials (12). These effects are unknown for peanut oil.

It may be beneficial to use either of these oils during constipation. In order for it to be most effective, it should be taken on an empty or almost empty stomach.

Cancer

According to this study, many vegetable oils, including sesame, exhibit anticancer characteristics, and this discovery justifies additional exploration both in vitro and in vivo to assess their potential chemotherapeutic potential (13).

Through a variety of mechanisms, peanut oil, as a source of vitamin E, may suppress the development of cancer cells in vitro. Vitamin E may capture free radicals, including reactive nitrogen species molecules that induce cell mutations and malignant changes (9).

Allergies

If you are allergic to these oils, you may experience skin reddening, itching, shortness of breath, and, in severe cases, anaphylactic shock. Current treatment options are limited to avoiding these foods (14).

Article author photo Jack  Yacoubian
Education: Haigazian Medical University
Last updated: June 26, 2023
Medically reviewed by Astghik Grigoryan

Infographic

Sesame oil vs Peanut 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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 2% 0% 0% 0% 0% 1% 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.
Sesame oil Peanut 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 Sesame oil Peanut oil Opinion
Fats 100g 100g
Calories 884kcal 884kcal
Iron 0mg 0.03mg Peanut oil
Zinc 0mg 0.01mg Peanut oil
Vitamin E 1.4mg 15.69mg Peanut oil
Vitamin K 13.6µg 0.7µg Sesame oil
Saturated Fat 14.2g 16.9g Sesame oil
Monounsaturated Fat 39.7g 46.2g Peanut oil
Polyunsaturated fat 41.7g 32g Sesame oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sesame oil Peanut 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
5%
Sesame oil
26%
Peanut oil
Minerals Daily Need Coverage Score
0%
Sesame oil
0%
Peanut oil

Comparison summary

Which food is lower in Saturated Fat?
Sesame oil
Sesame oil is lower in Saturated Fat (difference - 2.7g)
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. Sesame oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171016/nutrients
  2. Peanut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171410/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.