Coconut Oil vs. Peanut Butter

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

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

  • Both coconut oil and peanut butter are high in calories and saturated fat.
  • Coconut oil has signficantly less carbohydrates than peanut butter.
  • Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut butter has signficantly more Vitamin E than coconut oil.
  • Peanut butter has signficantly more iron than coconut 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 coconut 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: Coconut Oil (Oil, coconut) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Oil src
Image of Peanut Butter src

Calories and Carbs

calories

Both coconut oil and peanut butter are high in calories. Coconut oil has 51% more calories than peanut butter - coconut oil has 892 calories per 100 grams and peanut butter has 589 calories.

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

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

carbohydrates

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

dietary fiber

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

sugar

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

Protein

protein

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

Fat

saturated fat

Both coconut oil and peanut butter are high in saturated fat. Coconut oil has 984% more saturated fat than peanut butter - coconut oil has 82.5g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

trans fat

Both coconut oil and peanut butter are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and peanut butter does not contain significant amounts.

Vitamins

Vitamin E

Peanut butter has signficantly more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Coconut oil and peanut butter contain similar amounts of Vitamin K - coconut oil has 0.6ug 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.

Coconut 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 coconut oil - coconut oil has 1mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Peanut butter has signficantly more iron than coconut oil - coconut oil has 0.05mg 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 more potassium than coconut oil - peanut butter has 745mg of potassium per 100 grams and coconut oil does not contain significant amounts.

Omega-3 and Omega-6

omega 3s

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

Coconut Oil Peanut Butter
alpha linoleic acid 0.019 G 0.078 G
Total 0.019 G 0.078 G

omega 6s

Comparing omega-6 fatty acids, peanut butter has more linoleic acid than coconut oil per 100 grams.

Coconut Oil Peanut Butter
other omega 6 0.076 G 0.64 G
linoleic acid 1.683 G 13.854 G
Total 1.759 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: Coconut Oil (Oil, coconut) and Peanut Butter (Peanut butter, chunk style, with salt) .

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FAQ

Does coconut oil or peanut butter contain more calories in 100 grams?
Both coconut oil and peanut butter are high in calories. Coconut oil has 50% more calories than peanut butter - coconut oil has 892 calories in 100g and peanut butter has 589 calories.

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

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