Nutritional Difference between Red oil and Groundnut oil

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When it comes to cooking oils, there are many different types of oil to choose from, each with its own unique nutritional values. Two oils that are commonly used in cooking are red oil and groundnut oil, also known as peanut oil.

While both of these oils have their own benefits, they differ in their nutritional composition. In this post, we’ll talk about the nutritional differences between red oil and groundnut oil to help you make your choice about which oil to use in your cooking.

Difference between Red oil and Groundnut oil

We will discuss the difference between these two oils under the following properties;

Fat Content

One of the most significant differences between red oil and groundnut oil is their fat content. Red oil is high in saturated fat, while groundnut oil is predominantly made up of monounsaturated and polyunsaturated fats.

Saturated fat is often considered unhealthy because it can raise LDL (bad) cholesterol levels in the body which can increase the risk of heart disease. In contrast, monounsaturated and polyunsaturated fats are considered healthy because they can help lower LDL cholesterol levels and reduce the risk of heart disease when consumed in moderation. One can say that groundnut oil is a healthier option in terms of its fat content.

Vitamin E Content

Another key difference between the two oils is their vitamin E content. Vitamin E is an antioxidant that helps to protect cells from damage caused by free radicals which can lead to chronic diseases such as cancer and heart disease if not prevented.

Red palm oil is a rich source of this vitamin E, containing more than twice as much vitamin E seen in groundnut oil. This makes red palm oil an excellent choice for those looking to increase their vitamin E intake.

Carotenoid Content

Red oil is also unique in that it contains a variety of carotenoids, which give the oil its characteristic red colour. Carotenoids are antioxidants that have been linked to a reduced risk of certain types of cancer and other chronic diseases.

Some of the carotenoids found in red oil include beta-carotene, lycopene, and alpha-carotene. These carotenoids have been shown to have anti-inflammatory properties, which can help to reduce the risk of chronic diseases such as heart disease and cancer.

Omega-6 to Omega-3 Ratio

The two oil are high in omega-6 fatty acids, which are essential fatty acids that our bodies need but cannot produce on their own. However, a diet that is high in omega-6 fatty acids and low in omega-3 fatty acids can lead to inflammation in the body.

Red oil has a higher omega-6 to omega-3 ratio than groundnut oil, which means that consuming large amounts of red oil may increase the risk of inflammation. It is important to understand that while some inflammation is a normal response to injury or infection, chronic inflammation has been linked to a variety of health problems, including heart disease, diabetes, and cancer.

Other Nutrients

Both red and groundnut oil contains small amounts of other nutrients, such as vitamin K, vitamin B6, and magnesium. These nutrients are important for overall health, and consuming a variety of foods that are rich in these nutrients can help to support optimal health.

Choosing the Right Oil for Your Needs

When it comes to choosing the right oil for your cooking needs, there are many factors to consider. Some oils are better suited for high-heat cooking, while others are better for low-heat cooking or for use in salad dressings and other uncooked dishes.


In terms of nutritional content, groundnut oil is a healthier option than red oil due to its lower saturated fat content and higher monounsaturated and polyunsaturated fat content.

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