Canola oil vs peanut butter: which is healthier?

Peanut butter is more nutrient-dense, scoring 25/100 against 18/100 for canola oil. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.

Canola oil

18/100Low nutrient density

884 kcal per 100 g. 1 tbsp: 14 g

Peanut butter

25/100Lower nutrient density

598 kcal per 100 g. 2 tbsp: 32 g

Higher score

Which to pick for your goal

Fewer caloriesPeanut butter884 vs 598 kcal per 100 g
More proteinPeanut butter0 vs 22 g per 100 g
More fiberPeanut butter0 vs 5 g per 100 g
Less sugarCanola oil0 vs 10 g per 100 g
More potassiumPeanut butter0 vs 558 mg per 100 g
Less saturated fatCanola oil7.4 vs 10 g per 100 g

Nutrition side by side

Per 100 g and per typical portion. Bold marks the better value for each row.
Nutrient	Canola oil, 100 g	Peanut butter, 100 g	Canola oil, 14 g	Peanut butter, 32 g
Calories	884 kcal	598 kcal	124 kcal	191 kcal
Protein	0 g	22 g	0 g	7.1 g
Carbohydrates	0 g	22 g	0 g	7.1 g
Sugars	0 g	10 g	0 g	3.4 g
Fiber	0 g	5 g	0 g	1.6 g
Fat	100 g	51 g	14 g	16 g
Saturated fat	7.4 g	10 g	1 g	3.3 g
Vitamin C	0 mg	0 mg	0 mg	0 mg
Vitamin A	0 µg	0 µg	0 µg	0 µg
Potassium	0 mg	558 mg	0 mg	179 mg
Iron	0 mg	1.7 mg	0 mg	0.6 mg
Calcium	0 mg	49 mg	0 mg	16 mg
Magnesium	0 mg	168 mg	0 mg	54 mg
Sodium	0 mg	426 mg	0 mg	136 mg

Last updated October 8, 2026. Scores use the HowHealthyIs Score method.

All about canola oil All about peanut butter Open in compare tool