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Groundnut oil vs Sunflower oil: Comparing Nutritional Value - 24 Mantra Organic

Groundnut oil vs Sunflower oil: Comparing Nutritional Value - 24 Mantra Organic


Groundnut oil vs Sunflower oil – Which oil is healthier?

Health and Nutrition

Sunflower oil and peanut oil are some of the commonest household oils that we use for cooking. Both the oils have a neutral taste and greatly enhance the taste and flavour of your food. Hence, the groundnut oil vs sunflower oil debate is not a new one. However, as the everyday consumer becomes more health-conscious, conversations around groundnut oil vs sunflower oil are heating up again.


Regardless of the oil that you choose between groundnut oil vs sunflower oil, it is always advisable to pick the organic cold-pressed version of either of the two. Organic and cold-pressed oils retain the maximum nutritional benefits as they are prepared without the involvement of heat or chemicals.

Groundnut Oil vs Sunflower Oil: A Head to Head Comparison

We have carried out a complete head to head groundnut oil vs sunflower oil analysis so that you don’t have to! For this comparison, we have used sunflower oil with 65% linoleic acid. Data for groundnut oil and sunflower oil is taken from the USFDA site.

Following are the key components that we have measured and compared:

Food Energy

In terms of food energy, groundnut oil vs sunflower oil does not present any clear winner. Both groundnut and sunflower oils supply about 884 kCal or 3699 kJ (kilo Joules) of energy per 100 grams.

Unsaturated Fatty Acids

Unsaturated fats are healthy fatty acid chains that reduce bad cholesterol and promote good cholesterol. Here, we will compare groundnut oil vs sunflower oil based on the unsaturated fat content.

In terms of polyunsaturated fatty acids (PUFA), peanut oil contains 32 grams of PUFA versus the 65.7 grams of PUFA present in sunflower oil. On the other hand, when it comes to monounsaturated fatty acids (MUFA), peanut oil contains about 46.2 grams of MUFA against the 19.5 grams of MUFA found in sunflower oil.


So while both the oils seem great for your heart, peanut oil amps it up with its Omega-6 fatty acid content, which makes it healthier.

Saturated Fatty Acids

Saturated fatty acids are responsible for producing bad cholesterols, and hence, are unhealthy. 100 grams of groundnut and sunflower oils contain 16.9 grams and 10.3 grams of saturated fatty acids, respectively. However, this margin is too slim to make either of the oils “unhealthy.”

Nutritional Content

Both the oils are packed with different nutrients.

Groundnut oil contains a healthy amount of vitamins and minerals, such as vitamin E, vitamin K, vitamin B6, calcium, magnesium, iron, copper, zinc, and potassium.

On the other hand, sunflower oil is rich in vitamin E, vitamin B1, vitamin K, magnesium, manganese, copper, phosphorus, zinc, folate, calcium, and iron.


While some trace minerals are common in both oils, groundnut oil contains more zinc and iron. On the other hand, sunflower oil possesses more of vitamin E and vitamin K. Hence, groundnut oil vs sunflower oil registers yet another tie.

Health Benefits

Finally, the groundnut oil vs sunflower oil comparison boils down to the health benefits granted by either of the oil types. Both the vegetable oils offer a wide range of health benefits for several conditions.

First, here are the health benefits granted by groundnut oil:

  • Promotes and improves fertility
  • Regulates blood sugar
  • Cuts down the risk of heart diseases
  • Improves cognitive memory
  • Fights depression
  • Reduces the risk of weight gain and prevents obesity
  • May protect against certain types of cancer
  • Lowers cholesterol and improves cardiovascular health

Next, the following are the health benefits of sunflower oil:

  • Keeps heart diseases at bay
  • Reduces the risk and complications of asthma
  • Regularises blood pressure
  • Decreases instances of headaches
  • Promotes digestion and gut health
  • Brings down inflammation


With the above groundnut oil vs sunflower oil, you will now be in a better position to decide which of the two is better for your health. A quick glance through the health benefits does indicate that groundnut oil does have a slight edge over sunflower oil.

However, the decision between the two purely depends on your health conditions and fitness goals. For instance, those with peanut allergies would rather go for sunflower oil. Similarly, those who wish to lose weight would prefer groundnut oil.

Groundnut oil vs sunflower oil aside, it is always recommended to switch cooking oils periodically so that you can offer a balance of health benefits to your body. Hence, even when you switch to various oils, it is always best to choose organic oils as they are packed with nutrients. As a result, no matter what you choose, you will still be making a healthier, organic choice!


Try 24 Mantra Organic’s Groundnut Oil and taste the goodness of organic food.

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