Olive Oil vs. Peanut Butter
Nutrition comparison of Olive Oil and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and peanut butter:
- Both olive oil and peanut butter are high in calories and saturated fat.
- Olive oil has signficantly less carbohydrates than peanut butter.
- Olive oil is an excellent source of Vitamin E.
- Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut butter is a great source of calcium.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both olive oil and peanut butter are high in calories. Olive oil has 50% more calories than peanut butter - olive oil has 884 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, olive oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanut butter per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Peanut Butter | |
|---|---|---|
| Protein | ~ | 15% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than olive oil - peanut butter has 8g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Peanut butter is an excellent source of protein and it has more protein than olive oil - peanut butter has 24.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Both olive oil and peanut butter are high in saturated fat. Olive oil has 82% more saturated fat than peanut butter - olive oil has 13.8g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 128% more Vitamin E than peanut butter - olive oil has 14.4mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Olive oil has 119 times more Vitamin K than peanut butter - olive oil has 60.2ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Peanut Butter | |
|---|---|---|
| Thiamin | ~ | 0.106 MG |
| Riboflavin | ~ | 0.111 MG |
| Niacin | ~ | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | ~ | 0.418 MG |
| Folate | ~ | 92 UG |
Minerals
calcium
Peanut butter is a great source of calcium and it has 44 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Peanut butter has 239% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 744 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than peanut butter per 100 grams.
| Olive Oil | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.078 G |
| Total | 0.761 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, both olive oil and peanut butter contain significant amounts of linoleic acid.
| Olive Oil | Peanut Butter | |
|---|---|---|
| other omega 6 | 0.414 G | 0.64 G |
| linoleic acid | 9.762 G | 13.854 G |
| Total | 10.176 G | 14.494 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Olive Oil (Oil, olive, salad or cooking) and Peanut Butter (Peanut butter, chunk style, with salt) .
Olive Oil g
()
|
Daily Values (%) |
Peanut Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olive oil or peanut butter contain more calories in 100 grams?Both olive oil and peanut butter are high in calories. Olive oil has 50% more calories than peanut butter - olive oil has 884 calories in 100g and peanut butter has 589 calories.
Does olive oil or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 744 times more potassium than olive oil - olive oil has 1mg of potassium in 100 grams and peanut butter has 745mg of potassium.