Soybean Oil vs. Peanuts
Nutrition comparison of Soybean Oil and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
soybean oil
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in soybean oil and peanuts:
- Both soybean oil and peanuts are high in calories and saturated fat.
- Peanut has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Peanut has signficantly more iron than soybean oil.
- Peanut is a great source of calcium.
- Peanut is an excellent source of dietary fiber, potassium and protein.
- Soybean oil has signficantly less carbohydrates than peanut.
- Soybean oil is a great source of Vitamin E.
- Soybean oil is an excellent source of Vitamin K.
USDA sources for nutritional information: Soybean Oil (Oil, vegetable, soybean, refined) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both soybean oil and peanuts are high in calories. Soybean oil has 51% more calories than peanut - soybean oil has 884 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, soybean oil is lighter in protein, lighter in carbs and much heavier in fat compared to peanuts per calorie. Soybean 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:
| Soybean Oil | Peanuts | |
|---|---|---|
| Protein | ~ | 16% |
| Carbohydrates | ~ | 14% |
| Fat | 100% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Soybean oil has signficantly less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and soybean oil does not contain significant amounts.
dietary fiber
Peanut is an excellent source of dietary fiber and it has more dietary fiber than soybean oil - peanut has 8.4g of dietary fiber per 100 grams and soybean oil does not contain significant amounts.
sugar
Soybean oil has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and soybean oil does not contain significant amounts.
Protein
protein
Peanut is an excellent source of protein and it has more protein than soybean oil - peanut has 24.4g of protein per 100 grams and soybean oil does not contain significant amounts.
Fat
saturated fat
Both soybean oil and peanuts are high in saturated fat. Soybean oil has 97% more saturated fat than peanut - soybean oil has 15.3g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both soybean oil and peanuts are low in trans fat - soybean oil has 0.68g of trans fat per 100 grams and peanut has 0.03g of trans fat.
Vitamins
Vitamin E
Soybean oil is a great source of Vitamin E and it has 66% more Vitamin E than peanut - soybean oil has 8.2mg of Vitamin E per 100 grams and peanut has 4.9mg of Vitamin E.
Vitamin K
Soybean oil is an excellent source of Vitamin K and it has more Vitamin K than peanut - soybean oil has 183.9ug 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.
| Soybean 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 more calcium than soybean oil - peanut has 58mg of calcium per 100 grams and soybean oil does not contain significant amounts.
iron
Peanut has signficantly more iron than soybean oil - soybean oil has 0.02mg 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 soybean oil - peanut has 634mg of potassium per 100 grams and soybean oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, soybean oil has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Soybean Oil | Peanuts | |
|---|---|---|
| alpha linoleic acid | 7.034 G | 0.026 G |
| Total | 7.034 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, soybean oil has more linoleic acid than peanut per 100 grams.
| Soybean Oil | Peanuts | |
|---|---|---|
| other omega 6 | ~ | 0.004 G |
| linoleic acid | 50.299 G | 9.715 G |
| Total | 50.299 G | 9.719 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 Soybean Oil or Peanuts .
Note: The specific food items compared are: Soybean Oil (Oil, vegetable, soybean, refined) and Peanuts (Peanuts, all types, dry-roasted, without salt) .
Soybean Oil 100g
(
100 g
)
|
Daily Values (%) |
Peanuts 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 884KCAL 44% |
|
51% | calories | 5% |
|
587KCAL 29% | |
|
|
5% | carbohydrates | >999% |
|
21G 9% | ||
|
|
5% | dietary fiber | >999% |
|
8.4G 34% | ||
| 5% | sugar | >999% | 4.9G | ||||
| 100G 156% |
|
100% | total fat | 5% |
|
50G 78% | |
| 15G 85% |
|
95% | saturated fat | 5% |
|
7.7G 43% | |
| 23G | 5% | monounsaturated fat | 13% | 26G | |||
| 57G | 482% | polyunsaturated fat | 5% | 9.8G | |||
| 0.68G | >999% | trans fat | 5% | 0.03G | |||
|
|
5% | sodium | >999% |
|
6MG 0.4% | ||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | calcium | >999% |
|
58MG 6% | ||
| 0.02MG 0.1% |
|
5% | iron | >999% |
|
1.6MG 9% | |
|
|
5% | magnesium | >999% |
|
178MG 57% | ||
|
|
5% | potassium | >999% |
|
634MG 28% | ||
|
|
5% | thiamin (Vit B1) | >999% |
|
0.15MG 14% | ||
|
|
5% | riboflavin (Vit B2) | >999% |
|
0.2MG 18% | ||
|
|
5% | niacin (Vit B3) | >999% |
|
14MG 103% | ||
|
|
5% | Vitamin B6 | >999% |
|
0.47MG 36% | ||
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
1MG 20% | ||
|
|
5% | folate (Vit B9) | >999% |
|
97UG 24% | ||
| 8.2MG 55% |
|
67% | Vitamin E | 5% |
|
4.9MG 33% | |
| 184UG 204% |
|
>999% | Vitamin K | 5% |
|
||
|
|
5% | protein | >999% |
|
24G 49% | ||
|
|
5% | choline | >999% |
|
65MG 15% | ||
|
|
5% | copper | >999% |
|
0.43MG 36% | ||
|
|
5% | manganese | >999% |
|
1.8MG 99% | ||
|
|
5% | phosphorus | >999% |
|
363MG 52% | ||
|
|
5% | selenium | >999% |
|
9.3UG 17% | ||
|
|
5% | zinc | >999% |
|
2.8MG 35% | ||
| 5% | Water | >999% | 1.8G | ||||
| 5% | Starch | >999% | 4.4G | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin A, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin B12, cholesterol. |
|||||||
FAQ
Does soybean oil or peanuts contain more calories in 100 grams?Both soybean oil and peanuts are high in calories. Soybean oil has 50% more calories than peanut - soybean oil has 884 calories in 100g and peanut has 587 calories.
Does peanuts or soybean oil contain more potassium?
Peanut is a rich source of potassium and it has more potassium than soybean oil - peanut has 634mg of potassium in 100 grams and soybean oil does not contain significant amounts.