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

Compare

Summary of differences between palm oil and peanut butter

Palm oil has more fats and vitamin E; however, peanut butter is higher in vitamin B3, protein, phosphorus, copper, magnesium, vitamin B6, and zinc.
Palm oil covers your daily need for saturated fat 195% more than peanut butter.
Palm oil has 2 times more fats than peanut butter. While palm oil has 100g of fats, peanut butter has only 51.36g.
Peanut butter has less saturated fat.
The glycemic index of peanut butter is higher.

These are the specific foods used in this comparison Oil, palm and Peanut butter, smooth style, without salt.

Infographic

Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.

Palm oil

Peanut butter

Contains less SodiumSodium

-100%

Contains more MagnesiumMagnesium	+∞%
Contains more CalciumCalcium	+∞%
Contains more PotassiumPotassium	+∞%
Contains more IronIron	+17300%
Contains more CopperCopper	+∞%
Contains more ZincZinc	+∞%
Contains more PhosphorusPhosphorus	+∞%
Contains more ManganeseManganese	+∞%
Contains more SeleniumSelenium	+∞%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.

Palm oil

Peanut butter

Contains more Vitamin EVitamin E	+75.2%
Contains more Vitamin KVitamin K	+2566.7%

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 D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	49.3g	10.325g	177%
Vitamin B3	0mg	13.112mg	82%
Fats	100g	51.36g	75%
Manganese		1.665mg	72%
Omega-6 (Linoleic acid)		12.215g	72%
Phosphorus	0mg	335mg	48%
Copper	0mg	0.422mg	47%
Vitamin E	15.94mg	9.1mg	46%
Protein	0g	22.21g	44%
Magnesium	0mg	168mg	40%
Vitamin B6	0mg	0.441mg	34%
Monounsaturated fat	37g	25.941g	28%
Zinc	0mg	2.51mg	23%
Vitamin B5	0mg	1.137mg	23%
Iron	0.01mg	1.74mg	22%
Folate	0µg	87µg	22%
Polyunsaturated fat	9.3g	12.535g	22%
Fiber	0g	5g	20%
Potassium	0mg	558mg	16%
Vitamin B2	0mg	0.192mg	15%
Calories	884kcal	598kcal	14%
Vitamin B1	0mg	0.15mg	13%
Choline	0.3mg	63mg	11%
Carbs	0g	22.31g	7%
Selenium	0µg	4.1µg	7%
Vitamin K	8µg	0.3µg	6%
Calcium	0mg	49mg	5%
Omega-3 (ALA)		0.027g	2%
Starch		3.56g	1%
Sodium	0mg	17mg	1%
Protein per 100 calories	0g	3.7g	N/A
Calories per 10 g protein		269kcal	N/A
Weight per 100 calories	11g	17g	N/A
Unsaturated / Saturated Fat ratio	0.94	3.7	N/A
Net carbs	0g	17.31g	N/A
Sugar	0g	10.49g	N/A
Trans fat		0.075g	N/A
Tryptophan	0mg	0.231mg	0%
Threonine	0mg	0.525mg	0%
Isoleucine	0mg	0.616mg	0%
Leucine	0mg	1.546mg	0%
Lysine	0mg	0.681mg	0%
Methionine	0mg	0.265mg	0%
Phenylalanine	0mg	1.202mg	0%
Valine	0mg	0.782mg	0%
Histidine	0mg	0.557mg	0%
Fructose		0.12g	0%
Omega-3 (Eicosatrienoic acid)		0.01g	N/A
Omega-6 (Gamma-linolenic acid)		0.001g	N/A
Omega-6 (Eicosadienoic acid)		0.008g	N/A