Sesame Oil vs. Peanut Butter

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

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

  • Both sesame oil and peanut butter are high in calories and saturated fat.
  • Peanut butter has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut butter has signficantly more Vitamin E than sesame oil.
  • Peanut butter has signficantly more iron than sesame oil.
  • Peanut butter is a great source of calcium.
  • Peanut butter is an excellent source of dietary fiber, potassium and protein.
  • Sesame oil has signficantly less carbohydrates than peanut butter.
Detailed nutritional comparison of sesame 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: Sesame Oil (Oil, sesame, salad or cooking) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Sesame Oil src
Image of Peanut Butter src

Calories and Carbs

calories

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

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

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

carbohydrates

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

dietary fiber

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

sugar

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

Protein

protein

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

Fat

saturated fat

Both sesame oil and peanut butter are high in saturated fat. Sesame oil has 87% more saturated fat than peanut butter - sesame oil has 14.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin E

Peanut butter has signficantly more Vitamin E than sesame oil - sesame oil has 1.4mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.

Vitamin K

Sesame oil and peanut butter contain similar amounts of Vitamin K - sesame oil has 13.6ug 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.

Sesame 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 sesame oil - peanut butter has 45mg of calcium per 100 grams and sesame oil does not contain significant amounts.

iron

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

potassium

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

Omega-3 and Omega-6

omega 3s

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

Sesame Oil Peanut Butter
alpha linoleic acid 0.3 G 0.078 G
Total 0.3 G 0.078 G

omega 6s

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

Sesame Oil Peanut Butter
linoleic acid 41.3 G 13.854 G
other omega 6 ~ 0.64 G
Total 41.3 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: Sesame Oil (Oil, sesame, salad or cooking) and Peanut Butter (Peanut butter, chunk style, with salt) .

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FAQ

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

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