Peanut Oil vs. Sunflower Oil – Is There a Difference?

by Jack Yacoubian | Last updated on July 05, 2023

Medically reviewed by Victoria Mazmanyan

Summary

Refined sunflower oil and peanut oil have the same amount of calories, equal to 884kcal per 100g, and smoke point, equal to 450°F or 232°C.

Most types of sunflower oil are richer in polyunsaturated fats, vitamin E, and vitamin K, whereas peanut oil is higher in saturated fats. Sunflower oil is richer in phytosterols.

Table of contents

Introduction

Classification and Taste

Smoke Point and Use

Nutritional Content

Calories

Macronutrients

Fat Composition

Vitamins

Minerals

Phytosterols

Health impacts

Cardiovascular Health

Vitamin E Benefits

Metabolic Health

References

Introduction

Sunflower and peanut oil are vegetable seed oils frequently used in cooking. This article compares these two oils to understand the differences in their nutritional content and health impacts. In addition, these oils are frequently used in high-temperature frying and cooking, and it is essential to know their smoke points.

Classification and Taste

Depending on the technique of processing, cooking oils can be refined or unrefined. Unrefined oils typically retain more of the flavor and nutrients from the seed.

Sunflower and peanut oils are both transparent, odorless liquids with neutral flavors that vary in shades of yellow. The flavor and smell of peanuts or sunflowers can be more potent in some varieties of oils, typically unrefined oil derived from roasted peanuts and sunflower seeds.

Other names for peanut oil are groundnut oil and arachis oil.

Smoke Point and Use

The smoke point of cooking oils indicates the temperature at which the oil begins to burn or decompose. It is recommended to use oils with high smoke points at high temperatures, such as when frying, whereas oils with low smoke points are better utilized raw, such as in salads.

Refined peanut and sunflower oils are commonly used for stir-frying or deep-frying since they have a high smoke point of approximately 450°F (232°C). However, unrefined peanut and sunflower oils are better suited for adding flavors to food, as they have lower smoke points.

The smoke point for these oils can sustain high heat deep frying without releasing carcinogenic compounds and turning them into free radicals, which are harmful and toxic.

Nutritional Content

The numbers below are presented for 100g servings of peanut oil, salad or cooking, and partially hydrogenated, linoleic sunflower oil. However, one tablespoon serving of vegetable oils is equal to 14g.

Naturally, depending on the processing method of oils, the nutritional values can change.

Calories

Peanut oil and sunflower oil have equal amounts of calories, 884 calories per 100g.

Macronutrients

Peanut oil and sunflower oil are 100% fat. The carb and protein composition equal 0g per 100g of each. In turn, their fat composition is 100g.

However, we need to dissect the fat composition of each oil.

Fat Composition

Peanut and sunflower oils contain the same level of monounsaturated fats, which make up 46% of the fat profile. However, a difference does exist between saturated and polyunsaturated fat contents. Sunflower oil is richer in polyunsaturated fats, whereas peanut oil is higher in saturated fats.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Sunflower oil

Saturated Fat: Sat. Fat 13 g

Monounsaturated Fat: Mono. Fat 46.2 g

Polyunsaturated fat: Poly. Fat 36.4 g

Peanut oil

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	-23.1%
Contains more Poly. FatPolyunsaturated fat	+13.8%

~equal in Monounsaturated Fat ~46.2g

However, the fat content of oils highly depends on the processing method. For example, high-linoleic sunflower oil consists of 65% polyunsaturated acids, while high-oleic sunflower oil contains over 70% monounsaturated fats (1, 2).

As with all plant products, sunflower and peanut oil contain no cholesterol.

Vitamins

While vegetable oils are not the best source of vitamins, sunflower oil wins in this category.

They are both rich in vitamin E. Comparatively, sunflower oil is much higher in vitamin E than peanut oil. Sunflower oil also provides 7 times more vitamin K; however, it is still relatively low in this vitamin.

We can visualize the differences in the following diagram.

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.

Sunflower oil

Peanut oil

Contains more Vitamin EVitamin E	+161.8%
Contains more Vitamin KVitamin K	+671.4%

~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

Minerals

Refined oils lack almost all minerals. While it can be said that peanut oil is higher in iron and zinc, it contains these minerals in meager amounts.

Phytosterols

As plant products, sunflower and peanut oils are abundant in natural compounds that the plants synthesize, called phytosterols.

Of these phytosterols, sunflower oil is richer in stigmasterol, beta-sitosterol, and delta-7-stigmastenol. On the other hand, peanut oil has higher levels of delta-5-avenasterol and campesterol (3, 4). Overall, sunflower oil seems to be a better source of phytosterols.

Health impacts

Cardiovascular Health

Atherosclerosis is one of the main essential processes that increase the risk of cardiovascular mortality. Atherosclerosis has several risk factors, one of which is high levels of lipids in the blood. However, these oils are mainly composed of polyunsaturated and monounsaturated fats, decreasing the risks of atherosclerosis compared to saturated fats.

Peanut oil, in particular, has been researched to decrease the risk of developing atherosclerosis in experimental animals (5).

Sunflower oil has been researched to have a neutral effect on cardiovascular health when used in moderation. It may even decrease atherosclerosis risk and have a beneficial impact on health due to its positive effects on blood lipid profile (6).

However, when used in high quantities and along a high-cholesterol diet, sunflower oil has been shown somewhat to accelerate the progression of atherosclerosis (7).

Vitamin E Benefits

Peanut oil and sunflower oil are rich in vitamin E. However, sunflower oil is even richer than peanut oil in vitamin E. A 50g serving of sunflower oil covers over 100% of the daily needed vitamin E intake.

Due to its strong antioxidant properties, vitamin E can decrease the risk of cardiovascular disease, cancer, diabetes, and more (8).

Metabolic Health

Sunflower oil has an advantage over peanut oil since it is richer in polyunsaturated fats than peanut oil which is slightly higher in saturated fats.

Studies find that substituting saturated fats with polyunsaturated fats can reduce cardiometabolic risk in patients with metabolic syndrome. Thus, sunflower oil is a better option to consume since it will lead to a lower risk of developing cardiometabolic diseases (9).

References

Author name: Jack Yacoubian

Education: Haigazian Medical University

Last updated: July 05, 2023

Medically reviewed by Victoria Mazmanyan

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.

Sunflower oil

Peanut oil

Contains more IronIron	+∞%
Contains more ZincZinc	+∞%

~equal in Magnesium ~0mg

~equal in Calcium ~0mg

~equal in Potassium ~0mg

~equal in Copper ~0mg

~equal in Phosphorus ~0mg

~equal in Sodium ~0mg

~equal in Manganese ~mg

~equal in Selenium ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Sunflower oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

Peanut oil

Protein: 0 g

Fats: 100 g

Carbs: 0 g

Water: 0 g

Other: 0 g

~equal in Protein ~0g

~equal in Fats ~100g

~equal in Carbs ~0g

~equal in Water ~0g

~equal in Other ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.


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

All nutrients comparison - raw data values

Nutrient			Opinion
Calories	884kcal	884kcal
Fats	100g	100g
Iron	0mg	0.03mg
Zinc	0mg	0.01mg
Vitamin E	41.08mg	15.69mg
Vitamin K	5.4µg	0.7µg
Choline		0.1mg
Saturated Fat	13g	16.9g
Monounsaturated Fat	46.2g	46.2g
Polyunsaturated fat	36.4g	32g

Which food is preferable for your diet?

Low Calories diet

Low Fats diet

Low Carbs diet

Low Glycemic Index diet

is better in case of low diet


Low Calories diet	Equal
Low Fats diet	Equal
Low Carbs diet	Equal
Low Glycemic Index diet	Equal

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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

64%

24%

Minerals Daily Need Coverage Score

Comparison summary

Which food is lower in Saturated Fat?

Sunflower oil is lower in Saturated Fat (difference - 3.9g)

Which food is cheaper?

Peanut oil is cheaper (difference - $1.5)

Which food contains less Cholesterol?

The foods are relatively equal in Cholesterol (0 mg)

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 is lower in glycemic index?

The foods have equal glycemic indexes (0)

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.