Oat vs. Peanut — In-Depth Nutrition Comparison
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A recap on differences between Oat and Peanut
- Oat is higher in Manganese, Phosphorus, Vitamin B1, and Fiber, yet Peanut is higher in Vitamin B3, Copper, Folate, Vitamin B6, and Vitamin B5.
- Oat covers your daily Manganese needs 130% more than Peanut.
- The amount of Saturated Fat in Oat is lower.
Food varieties used in this article are Oats and Peanuts, all types, raw.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Phosphorus
+39.1%
Contains
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Sodium
-88.9%
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Zinc
+21.4%
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Manganese
+154.2%
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Calcium
+70.4%
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Potassium
+64.3%
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Copper
+82.7%
Equal in Iron - 4.58
Equal in Magnesium - 168
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Phosphorus
+39.1%
Contains
less
Sodium
-88.9%
Contains
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Zinc
+21.4%
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Manganese
+154.2%
Contains
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Calcium
+70.4%
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Potassium
+64.3%
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Copper
+82.7%
Equal in Iron - 4.58
Equal in Magnesium - 168
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Vitamin B1
+19.2%
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Vitamin B3
+1155.6%
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Vitamin B5
+31%
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Vitamin B6
+192.4%
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Folate
+328.6%
Equal in Vitamin B2 - 0.135
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Vitamin B1
+19.2%
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Vitamin B3
+1155.6%
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Vitamin B5
+31%
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Vitamin B6
+192.4%
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Folate
+328.6%
Equal in Vitamin B2 - 0.135
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+310.8%
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Water
+26.5%
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Protein
+52.8%
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Fats
+613.6%
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Other
+35.5%
Contains
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Carbs
+310.8%
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Water
+26.5%
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Protein
+52.8%
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Fats
+613.6%
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Other
+35.5%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-80.6%
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Monounsaturated Fat
+1021.5%
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Polyunsaturated fat
+513.7%
Contains
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Saturated Fat
-80.6%
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Monounsaturated Fat
+1021.5%
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Polyunsaturated fat
+513.7%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 7.63g |
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| Protein | 16.89g | 25.8g |
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| Fats | 6.9g | 49.24g |
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| Carbs | 66.27g | 16.13g |
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| Calories | 389kcal | 567kcal |
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| Sugar | 4.72g |
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| Fiber | 10.6g | 8.5g |
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| Calcium | 54mg | 92mg |
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| Iron | 4.72mg | 4.58mg |
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| Magnesium | 177mg | 168mg |
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| Phosphorus | 523mg | 376mg |
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| Potassium | 429mg | 705mg |
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| Sodium | 2mg | 18mg |
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| Zinc | 3.97mg | 3.27mg |
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| Copper | 0.626mg | 1.144mg |
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| Manganese | 4.916mg | 1.934mg |
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| Selenium | 7.2µg |
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| Vitamin E | 8.33mg |
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| Vitamin B1 | 0.763mg | 0.64mg |
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| Vitamin B2 | 0.139mg | 0.135mg |
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| Vitamin B3 | 0.961mg | 12.066mg |
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| Vitamin B5 | 1.349mg | 1.767mg |
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| Vitamin B6 | 0.119mg | 0.348mg |
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| Folate | 56µg | 240µg |
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| Tryptophan | 0.234mg | 0.25mg |
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| Threonine | 0.575mg | 0.883mg |
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| Isoleucine | 0.694mg | 0.907mg |
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| Leucine | 1.284mg | 1.672mg |
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| Lysine | 0.701mg | 0.926mg |
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| Methionine | 0.312mg | 0.317mg |
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| Phenylalanine | 0.895mg | 1.377mg |
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| Valine | 0.937mg | 1.082mg |
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| Histidine | 0.405mg | 0.652mg |
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| Saturated Fat | 1.217g | 6.279g |
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| Monounsaturated Fat | 2.178g | 24.426g |
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| Polyunsaturated fat | 2.535g | 15.558g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
79%
Minerals Daily Need Coverage Score
154%
131%
Comparison summary
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Oat is lower in Saturated Fat (difference - 5.062g)
Which food is cheaper?
Oat is cheaper (difference - $2.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.