Peanut oil and coconut oil are two commonly used oils. Both have their own unique qualities and flavors, making them a popular choice among chefs and home cooks alike.
But when it comes to health, taste, and versatility in the kitchen, which one comes out on top? Let’s find out!

Comparing peanut oil vs coconut oil
Peanut oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined | |
Solid or Liquid? | Liquid | Semi solid | Semi solid |
Smoke Point (Fahrenheit) | 440-450 degrees | 350 degrees | 400 degrees |
Primary Fat | Monounsaturated | Saturated | Saturated |
Taste | Nutty | Coconutty | Neutral |
Good for Cooking… | Raw, low, moderate, and high heat | Raw, low heat, moderate heat | Raw, low heat, moderate heat |
Allergens | Peanuts | Coconut, tree nut | Coconut, tree nut |
Gluten-free? | Yes | Yes | Yes |
Keto? | Yes | Yes | Yes |
Paleo? | No | Yes | No |
Vegan? | yes | Yes | Yes |
Differences between peanut oil and coconut oil
Peanut oil is extracted from peanuts, which are a legume, while coconut oil is extracted from the meat of mature coconuts, which are actually considered a nut!
Peanut oil is a fragrant (like freshly roasted peanuts) liquid at room temperature, while coconut oil is a coconutty semi-solid, depending on the temperature. This is because coconut oil has a higher percentage of saturated fat compared to peanut oil.
To get the oil from peanuts, it’s usually extracted through a mechanical process, while coconut oil is extracted through a combination of mechanical and chemical processes.
Virgin/unrefined vs refined peanut oil and coconut oil
Virgin/unrefined coconut oil is extracted from fresh coconut meat using methods such as cold-pressing. This means that it retains its natural nutrients, flavor, and aroma.
Refined coconut oil is processed using heat and chemicals to remove impurities and neutralize the flavor. This results in a more neutral oil that can withstand higher cooking temperatures. However, the refining process also removes some of the natural nutrients present in the coconut oil.
You can also get unrefined or refined peanut oil. The unrefined varieties have a strong nutty flavor, while the refined ones are more subtle. Refined peanut oil is excellent for frying, with a higher smoke point than unrefined peanut oil.
Baking and cooking with peanut oil vs coconut oil
Peanut oil has a higher smoke point than coconut oil, making it more suitable for high-heat cooking techniques like frying and roasting. Coconut oil has a lower smoke point, but its unique flavor makes it a great choice for baking and dishes that require a tropical twist.
Personally, I use peanut oil for stir-fries, roasting vegetables, and frying chicken, while I use coconut oil for baking or sautéing seafood. Peanut oil has a light nutty taste that doesn’t overpower other ingredients, while coconut oil adds a distinctive flavor that complements sweet and savory dishes.
Can peanut oil and coconut oil be substituted for each other?
In my experience, peanut oil and coconut oil can be substituted for each other in some recipes, but not all. It really depends on the flavor profile and cooking technique required.
Coconut oil works well in recipes that require a tropical twist, like curries and baked goods, while peanut oil is better suited for savory dishes like stir-fries and roasted vegetables. It’s always a good idea to test a small amount of the substitute before committing to the full recipe!
Nutrition: Peanut oil vs coconut oil
As you can see from the table below, peanut oil is higher in monounsaturated and polyunsaturated fats, which are considered healthy fats, and lower in saturated fats, which can increase cholesterol levels. Coconut oil, on the other hand, is higher in saturated fats and lower in unsaturated fats.
Despite its high saturated fat content, some studies suggest that coconut oil may have health benefits, such as increasing HDL (good) cholesterol levels and improving brain function. However, more research is needed to fully understand these potential benefits.
Overall, while both oils can be part of a healthy diet in moderation, it’s always a good idea to consult with a healthcare professional to determine the best choices for your individual health needs.
Per tablespoon (15mL) | Peanut oil | Coconut oil, Virgin/Unrefined | Coconut oil, Refined |
Calories | 119 | 120 | 120 |
Polyunsaturated | 4.3 g | 0 g | 1 g |
Monounsaturated | 6.2 g | 1 g | 1 g |
Saturated | 2.3 g | 13 g | 12 g |
Trans | 0 g | 0 g | 0 g |
Total Fat | 13.5 g | 14 g | 14 g |
Cholesterol | 0 | 0 | 0 |
The primary fat source is bolded.
How to store peanut oil and coconut oil
Both oils should be stored in a cool, dark place away from heat and light to prevent oxidation and rancidity. Once opened, they should be tightly sealed and used within a reasonable amount of time.
While peanut oil can be stored at room temperature or in the refrigerator to extend its shelf life, coconut oil tends to solidify at cooler temperatures, so it’s best to store it in a pantry or cupboard rather than the fridge. Always check the label for any specific storage instructions from the manufacturer.
Peanut oil vs coconut oil: Which is better?
Overall, both peanut oil and coconut oil have their own unique properties and uses. The choice between them ultimately comes down to personal preference and the needs of your specific recipe.
For me, coconut oil is my go-to for most of my cooking and baking needs. I don’t deep-fry foods very often, but I have to say, peanut oil is a great choice, particularly in Asian dishes, because of its high smoke point and light, nutty taste.
For more different types of cooking oils and fats, we have a guide!
FAQs
Both peanut oil and coconut oil are high in calories and fat, but peanut oil has more unsaturated fats, which are considered healthier than the saturated fats in coconut oil. However, the health benefits also depend on your overall diet and lifestyle.
It depends on the recipe and cooking method. Coconut oil has a distinct flavor and aroma, which may not be suitable for all dishes. Additionally, coconut oil has a lower smoke point than peanut oil, so it may not be suitable for high-heat cooking methods.
Peanut oil is generally considered better than coconut oil for frying because it has a higher smoke point and a more neutral flavor. However, coconut oil can be used for frying at lower temperatures and may add a unique flavor to the dish.
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