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Oatmeal vs. Pea raw — In-Depth Nutrition Comparison

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What are the differences between oatmeal and pea raw?

  • Oatmeal is higher in iron, vitamin B6, manganese, vitamin B2, and vitamin B3, yet pea raw is higher in vitamin C, vitamin K, fiber, copper, and vitamin A.
  • Oatmeal's daily need coverage for iron is 56% more.
  • Oatmeal has 2 times more vitamin B6 than pea raw. While oatmeal has 0.29mg of vitamin B6, pea raw has only 0.169mg.
  • The glycemic index of pea raw is lower.

We used Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Peas, green, raw types in this article.

Infographic

Oatmeal vs Pea raw infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 24% 5.4% 224% 22% 17% 33% 6.4% 73% 27%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +220%
Contains more IronIron +305.4%
Contains more ManganeseManganese +36.1%
Contains more SeleniumSelenium +177.8%
Contains more MagnesiumMagnesium +26.9%
Contains more PotassiumPotassium +300%
Contains more CopperCopper +166.7%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +40.3%
Contains less SodiumSodium -89.8%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 43% 1.4% 0% 65% 50% 57% 19% 67% 0% 1% 33% 2.6%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin AVitamin A +242.1%
Contains more Vitamin B2Vitamin B2 +62.9%
Contains more Vitamin B3Vitamin B3 +44.7%
Contains more Vitamin B5Vitamin B5 +204.8%
Contains more Vitamin B6Vitamin B6 +71.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +85.7%
Contains more Vitamin KVitamin K +6100%
Contains more FolateFolate +47.7%
Contains more CholineCholine +504.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.266mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 12% 84%
Protein: 2.37 g
Fats: 1.36 g
Carbs: 11.67 g
Water: 84.03 g
Other: 0.57 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more FatsFats +240%
Contains more ProteinProtein +128.7%
Contains more CarbsCarbs +23.8%
Contains more OtherOther +52.6%
~equal in Water ~78.86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 37% 41%
Saturated fat: Sat. Fat 0.226 g
Monounsaturated fat: Mono. Fat 0.391 g
Polyunsaturated fat: Poly. Fat 0.426 g
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains more Mono. FatMonounsaturated fat +1017.1%
Contains more Poly. FatPolyunsaturated fat +127.8%
Contains less Sat. FatSaturated fat -68.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
96% 3%
Starch: 10.37 g
Sucrose: 0.29 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.16 g
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +1620.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Oatmeal Pea raw
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Oatmeal Pea raw DV% diff.
Iron 5.96mg 1.47mg 56%
Vitamin C 0mg 40mg 44%
Vitamin K 0.4µg 24.8µg 20%
Fiber 1.7g 5.7g 16%
Copper 0.066mg 0.176mg 12%
Vitamin A 130µg 38µg 10%
Vitamin B6 0.29mg 0.169mg 9%
Vitamin B3 3.025mg 2.09mg 6%
Vitamin B2 0.215mg 0.132mg 6%
Protein 2.37g 5.42g 6%
Selenium 5µg 1.8µg 6%
Manganese 0.558mg 0.41mg 6%
Zinc 0.62mg 1.24mg 6%
Calcium 80mg 25mg 6%
Potassium 61mg 244mg 5%
Folate 44µg 65µg 5%
Choline 4.7mg 28.4mg 4%
Starch 10.37g 4%
Phosphorus 77mg 108mg 4%
Vitamin B5 0.317mg 0.104mg 4%
Sodium 49mg 5mg 2%
Magnesium 26mg 33mg 2%
Polyunsaturated fat 0.426g 0.187g 2%
Saturated fat 0.226g 0.071g 1%
Monounsaturated fat 0.391g 0.035g 1%
Calories 68kcal 81kcal 1%
Vitamin B1 0.26mg 0.266mg 1%
Carbs 11.67g 14.45g 1%
Fats 1.36g 0.4g 1%
Net carbs 9.97g 8.75g N/A
Sugar 0.46g 5.67g N/A
Vitamin E 0.07mg 0.13mg 0%
Trans fat 0.003g 0g N/A
Tryptophan 0.04mg 0.037mg 0%
Threonine 0.083mg 0.203mg 0%
Isoleucine 0.105mg 0.195mg 0%
Leucine 0.2mg 0.323mg 0%
Lysine 0.135mg 0.317mg 0%
Methionine 0.04mg 0.082mg 0%
Phenylalanine 0.13mg 0.2mg 0%
Valine 0.151mg 0.235mg 0%
Histidine 0.057mg 0.107mg 0%
Fructose 0g 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oatmeal Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
26%
Oatmeal
35%
Pea raw
Minerals Daily Need Coverage Score
45%
Oatmeal
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 44mg)
Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 0.155g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 25)
Which food is lower in Sugar?
Oatmeal
Oatmeal is lower in Sugar (difference - 5.21g)
Which food is cheaper?
Oatmeal
Oatmeal is cheaper (difference - $0.3)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Oatmeal - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171662/nutrients
  2. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.