Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Sunflower oil vs. Peanut — In-Depth Nutrition Comparison

Compare

Important differences between sunflower oil and peanuts

  • Sunflower oil has more vitamin E; however, peanuts have more copper, manganese, vitamin B3, folate, iron, phosphorus, vitamin B1, magnesium, and vitamin B5.
  • Sunflower oil's daily need coverage for vitamin E is 218% more.
  • Peanuts have a higher glycemic index than sunflower oil.

The food varieties used in the comparison are Oil, sunflower, linoleic, (partially hydrogenated) and Peanuts, all types, raw.

Infographic

Sunflower oil vs Peanut 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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Peanut
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Contains less SodiumSodium -100%
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 +∞%

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% 822% 0% 0% 0% 0% 0% 0% 0% 14% 0% 0%
Peanut
7
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Contains more Vitamin EVitamin E +393.2%
Contains more Vitamin KVitamin K +∞%
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 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more FatsFats +103.1%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 48% 38%
Saturated fat: Sat. Fat 13 g
Monounsaturated fat: Mono. Fat 46.2 g
Polyunsaturated fat: Poly. Fat 36.4 g
Peanut
1
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Contains more Mono. FatMonounsaturated fat +89.1%
Contains more Poly. FatPolyunsaturated fat +134%
Contains less Sat. FatSaturated fat -51.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sunflower oil Peanut
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 Sunflower oil Peanut DV% diff.
Vitamin E 41.08mg 8.33mg 218%
Polyunsaturated fat 36.4g 15.558g 139%
Copper 0mg 1.144mg 127%
Manganese 0mg 1.934mg 84%
Fats 100g 49.24g 78%
Vitamin B3 0mg 12.066mg 75%
Folate 0µg 240µg 60%
Iron 0mg 4.58mg 57%
Phosphorus 0mg 376mg 54%
Monounsaturated fat 46.2g 24.426g 54%
Vitamin B1 0mg 0.64mg 53%
Protein 0g 25.8g 52%
Magnesium 0mg 168mg 40%
Vitamin B5 0mg 1.767mg 35%
Fiber 0g 8.5g 34%
Saturated fat 13g 6.279g 31%
Zinc 0mg 3.27mg 30%
Vitamin B6 0mg 0.348mg 27%
Potassium 0mg 705mg 21%
Calories 884kcal 567kcal 16%
Selenium 0µg 7.2µg 13%
Choline 52.5mg 10%
Vitamin B2 0mg 0.135mg 10%
Calcium 0mg 92mg 9%
Vitamin K 5.4µg 0µg 5%
Carbs 0g 16.13g 5%
Sodium 0mg 18mg 1%
Net carbs 0g 7.63g N/A
Sugar 0g 4.72g N/A
Tryptophan 0mg 0.25mg 0%
Threonine 0mg 0.883mg 0%
Isoleucine 0mg 0.907mg 0%
Leucine 0mg 1.672mg 0%
Lysine 0mg 0.926mg 0%
Methionine 0mg 0.317mg 0%
Phenylalanine 0mg 1.377mg 0%
Valine 0mg 1.082mg 0%
Histidine 0mg 0.652mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sunflower oil Peanut
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
64%
Sunflower oil
75%
Peanut
Minerals Daily Need Coverage Score
0%
Sunflower oil
131%
Peanut

Comparison summary

Which food is lower in Sugar?
Sunflower oil
Sunflower oil is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Sunflower oil
Sunflower oil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Sunflower oil
Sunflower oil is lower in glycemic index (difference - 13)
Which food is cheaper?
Sunflower oil
Sunflower oil is cheaper (difference - $1.3)
Which food is lower in Saturated fat?
Peanut
Peanut is lower in Saturated fat (difference - 6.721g)
Which food is richer in minerals?
Peanut
Peanut is relatively richer in minerals
Which food is richer in vitamins?
Peanut
Peanut 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. Sunflower oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172328/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.