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

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.

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

Sesame oil

2

Saturated Fat: Sat. Fat 14.2 g

Monounsaturated Fat: Mono. Fat 39.7 g

Polyunsaturated fat: Poly. Fat 41.7 g

Peanut oil

1

Saturated Fat: Sat. Fat 16.9 g

Monounsaturated Fat: Mono. Fat 46.2 g

Polyunsaturated fat: Poly. Fat 32 g

Contains less Sat. FatSaturated Fat	-16%
Contains more Poly. FatPolyunsaturated fat	+30.3%

Contains more Mono. FatMonounsaturated 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.

Sesame oil

2

Peanut oil

1

Contains more Vitamin KVitamin K	+1842.9%
Contains more CholineCholine	+100%

Contains more Vitamin EVitamin E

+1020.7%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0IU

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0mg

~equal in Vitamin B2 ~0mg

~equal in Vitamin B3 ~0mg

~equal in Vitamin B5 ~0mg

~equal in Vitamin B6 ~0mg

~equal in Vitamin B12 ~0µg

~equal in Folate ~0µg

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).