Canola Oil vs. Peanut Butter

Nutrition comparison of Canola 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 canola oil versus peanut butter (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in canola oil and peanut butter:

  • Both canola oil and peanut butter are high in calories and saturated fat.
  • Canola oil has signficantly less carbohydrates than peanut butter.
  • Canola oil is an excellent source of Vitamin E.
  • Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut butter has signficantly more iron than canola oil.
  • Peanut butter is a great source of calcium.
  • Peanut butter is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of canola oil and peanut butter is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Canola Oil src
Image of Peanut Butter src

Calories and Carbs

calories

Both canola oil and peanut butter are high in calories. Canola oil has 50% more calories than peanut butter - canola oil has 884 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, canola oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanut butter per calorie. Canola 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:

Canola Oil Peanut Butter
Protein ~ 15%
Carbohydrates ~ 14%
Fat 100% 71%
Alcohol ~ ~

carbohydrates

Canola oil has signficantly less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and canola oil does not contain significant amounts.

dietary fiber

Peanut butter is an excellent source of dietary fiber and it has more dietary fiber than canola oil - peanut butter has 8g of dietary fiber per 100 grams and canola oil does not contain significant amounts.

sugar

Canola oil has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and canola oil does not contain significant amounts.

Protein

protein

Peanut butter is an excellent source of protein and it has more protein than canola oil - peanut butter has 24.1g of protein per 100 grams and canola oil does not contain significant amounts.

Fat

saturated fat

Both canola oil and peanut butter are high in saturated fat. Peanut butter has 17% more saturated fat than canola oil - canola oil has 6.5g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

trans fat

Both canola oil and peanut butter are low in trans fat - canola oil has 0.77g of trans fat per 100 grams and peanut butter does not contain significant amounts.

Vitamins

Vitamin E

Canola oil is an excellent source of Vitamin E and it has 246% more Vitamin E than peanut butter - canola oil has 21.8mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Peanut butter and canola oil contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and canola oil does not contain significant amounts.

The B Vitamins

Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Canola 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 more calcium than canola oil - peanut butter has 45mg of calcium per 100 grams and canola oil does not contain significant amounts.

iron

Peanut butter has signficantly more iron than canola oil - peanut butter has 1.9mg of iron per 100 grams and canola oil does not contain significant amounts.

potassium

Peanut butter is an excellent source of potassium and it has more potassium than canola oil - peanut butter has 745mg of potassium per 100 grams and canola oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, canola oil has more alpha linoleic acid (ALA) than peanut butter per 100 grams.

Canola Oil Peanut Butter
alpha linoleic acid 2.597 G 0.078 G
Total 2.597 G 0.078 G

omega 6s

Comparing omega-6 fatty acids, both canola oil and peanut butter contain significant amounts of linoleic acid.

Canola Oil Peanut Butter
other omega 6 0.674 G 0.64 G
linoleic acid 14.501 G 13.854 G
Total 15.175 G 14.494 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Canola Oil or Peanut Butter .

Note: The specific food items compared are: Canola Oil (Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)) and Peanut Butter (Peanut butter, chunk style, with salt) .

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FAQ

Does canola oil or peanut butter contain more calories in 100 grams?
Both canola oil and peanut butter are high in calories. Canola oil has 50% more calories than peanut butter - canola oil has 884 calories in 100g and peanut butter has 589 calories.

Does peanut butter or canola oil contain more potassium?
Peanut butter is a rich source of potassium and it has more potassium than canola oil - peanut butter has 745mg of potassium in 100 grams and canola oil does not contain significant amounts.