Coconut Oil vs. Peanuts

Nutrition comparison of Coconut Oil and Peanuts


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of coconut oil versus peanuts (100g each) below using 2020 USDA and NIH data[1].

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

  • Both coconut oil and peanuts are high in calories and saturated fat.
  • Coconut oil has signficantly less carbohydrates than peanut.
  • Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Peanut has signficantly more iron than coconut oil.
  • Peanut is a great source of calcium.
  • Peanut is an excellent source of dietary fiber, potassium and protein.
Detailed nutritional comparison of coconut oil and peanuts 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 Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.


Image of Coconut Oil src
Image of Peanuts src

Calories and Carbs

calories

Both coconut oil and peanuts are high in calories. Coconut oil has 52% more calories than peanut - coconut oil has 892 calories per 100 grams and peanut has 587 calories.

For macronutrient ratios, coconut oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanuts per calorie. Coconut oil has a macronutrient ratio of 0:0:100 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Coconut Oil Peanuts
Protein ~ 16%
Carbohydrates ~ 14%
Fat 100% 71%
Alcohol ~ ~

carbohydrates

Coconut oil has signficantly less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and coconut oil does not contain significant amounts.

dietary fiber

Peanut is an excellent source of dietary fiber and it has more dietary fiber than coconut oil - peanut has 8.4g of dietary fiber per 100 grams and coconut oil does not contain significant amounts.

sugar

Coconut oil has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and coconut oil does not contain significant amounts.

Protein

protein

Peanut is an excellent source of protein and it has more protein than coconut oil - peanut has 24.4g of protein per 100 grams and coconut oil does not contain significant amounts.

Fat

saturated fat

Both coconut oil and peanuts are high in saturated fat. Coconut oil has 968% more saturated fat than peanut - coconut oil has 82.5g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.

trans fat

Both coconut oil and peanuts are low in trans fat - coconut oil has 0.03g of trans fat per 100 grams and peanut has 0.03g of trans fat.

Vitamins

Vitamin E

Peanut has 43 times more Vitamin E than coconut oil - coconut oil has 0.11mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.

Vitamin K

Coconut oil and peanuts contain similar amounts of Vitamin K - coconut oil has 0.6ug of Vitamin K per 100 grams and peanut does not contain significant amounts.

The B Vitamins

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

Coconut Oil Peanuts
Thiamin ~ 0.152 MG
Riboflavin ~ 0.197 MG
Niacin ~ 14.355 MG
Pantothenic acid ~ 1.011 MG
Vitamin B6 ~ 0.466 MG
Folate ~ 97 UG

Minerals

calcium

Peanut is a great source of calcium and it has 57 times more calcium than coconut oil - coconut oil has 1mg of calcium per 100 grams and peanut has 58mg of calcium.

iron

Peanut has signficantly more iron than coconut oil - coconut oil has 0.05mg of iron per 100 grams and peanut has 1.6mg of iron.

potassium

Peanut is an excellent source of potassium and it has more potassium than coconut oil - peanut has 634mg 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, both coconut oil and peanuts contain significant amounts of alpha linoleic acid (ALA).

Coconut Oil Peanuts
alpha linoleic acid 0.019 G 0.026 G
Total 0.019 G 0.026 G

omega 6s

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

Coconut Oil Peanuts
other omega 6 ~ 0.004 G
linoleic acid 1.683 G 9.715 G
Total 1.683 G 9.719 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 Peanuts (Peanuts, all types, dry-roasted, without salt) .

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FAQ

Does coconut oil or peanuts contain more calories in 100 grams?
Both coconut oil and peanuts are high in calories. Coconut oil has 50% more calories than peanut - coconut oil has 892 calories in 100g and peanut has 587 calories.

Does peanuts or coconut oil contain more potassium?
Peanut is a rich source of potassium and it has more potassium than coconut oil - peanut has 634mg of potassium in 100 grams and coconut oil does not contain significant amounts.

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