Oatmeal vs. Peanut butter — In-Depth Nutrition Comparison
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Differences between oatmeal and peanut butter
- Oatmeal has more iron, while peanut butter has more vitamin B3, vitamin E, manganese, copper, phosphorus, magnesium, zinc, and vitamin B5.
- Peanut butter's daily need coverage for vitamin B3 is 63% higher.
- Peanut butter contains 3 times less iron than oatmeal. Oatmeal contains 5.96mg of iron, while peanut butter contains 1.74mg.
- The amount of saturated fat in oatmeal is lower.
- Peanut butter has a lower glycemic index. The glycemic index of peanut butter is 14, while the glycemic index of oatmeal is 79.
The food types used in this comparison are Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved) and Peanut butter, smooth style, without salt.
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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 more CalciumCalcium | +63.3% |
| Contains more IronIron | +242.5% |
| Contains more SeleniumSelenium | +22% |
| Contains more MagnesiumMagnesium | +546.2% |
| Contains more PotassiumPotassium | +814.8% |
| Contains more CopperCopper | +539.4% |
| Contains more ZincZinc | +304.8% |
| Contains more PhosphorusPhosphorus | +335.1% |
| Contains less SodiumSodium | -65.3% |
| Contains more ManganeseManganese | +198.4% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +73.3% |
| Contains more Vitamin B2Vitamin B2 | +12% |
| Contains more Vitamin KVitamin K | +33.3% |
| Contains more Vitamin EVitamin E | +12900% |
| Contains more Vitamin B3Vitamin B3 | +333.5% |
| Contains more Vitamin B5Vitamin B5 | +258.7% |
| Contains more Vitamin B6Vitamin B6 | +52.1% |
| Contains more FolateFolate | +97.7% |
| Contains more CholineCholine | +1240.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.426g | 12.535g | 81% |
| Fats | 1.36g | 51.36g | 77% |
| Monounsaturated fat | 0.391g | 25.941g | 64% |
| Vitamin B3 | 3.025mg | 13.112mg | 63% |
| Vitamin E | 0.07mg | 9.1mg | 60% |
| Iron | 5.96mg | 1.74mg | 53% |
| Manganese | 0.558mg | 1.665mg | 48% |
| Saturated fat | 0.226g | 10.325g | 46% |
| Protein | 2.37g | 22.21g | 40% |
| Copper | 0.066mg | 0.422mg | 40% |
| Phosphorus | 77mg | 335mg | 37% |
| Magnesium | 26mg | 168mg | 34% |
| Calories | 68kcal | 598kcal | 27% |
| Zinc | 0.62mg | 2.51mg | 17% |
| Vitamin B5 | 0.317mg | 1.137mg | 16% |
| Potassium | 61mg | 558mg | 15% |
| Vitamin A | 130µg | 0µg | 14% |
| Fiber | 1.7g | 5g | 13% |
| Vitamin B6 | 0.29mg | 0.441mg | 12% |
| Choline | 4.7mg | 63mg | 11% |
| Folate | 44µg | 87µg | 11% |
| Vitamin B1 | 0.26mg | 0.15mg | 9% |
| Carbs | 11.67g | 22.31g | 4% |
| Starch | 10.37g | 3.56g | 3% |
| Calcium | 80mg | 49mg | 3% |
| Selenium | 5µg | 4.1µg | 2% |
| Vitamin B2 | 0.215mg | 0.192mg | 2% |
| Sodium | 49mg | 17mg | 1% |
| Net carbs | 9.97g | 17.31g | N/A |
| Sugar | 0.46g | 10.49g | N/A |
| Vitamin K | 0.4µg | 0.3µg | 0% |
| Trans fat | 0.003g | 0.075g | N/A |
| Tryptophan | 0.04mg | 0.231mg | 0% |
| Threonine | 0.083mg | 0.525mg | 0% |
| Isoleucine | 0.105mg | 0.616mg | 0% |
| Leucine | 0.2mg | 1.546mg | 0% |
| Lysine | 0.135mg | 0.681mg | 0% |
| Methionine | 0.04mg | 0.265mg | 0% |
| Phenylalanine | 0.13mg | 1.202mg | 0% |
| Valine | 0.151mg | 0.782mg | 0% |
| Histidine | 0.057mg | 0.557mg | 0% |
| Fructose | 0g | 0.12g | 0% |
| Omega-3 - ALA | 0.027g | N/A | |
| Omega-3 - Eicosatrienoic acid | 0.01g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.008g | N/A | |
| Omega-6 - Linoleic acid | 12.215g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.37 g
Fats:
1.36 g
Carbs:
11.67 g
Water:
84.03 g
Other:
0.57 g
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
| Contains more WaterWater | +6731.7% |
| Contains more ProteinProtein | +837.1% |
| Contains more FatsFats | +3676.5% |
| Contains more CarbsCarbs | +91.2% |
| Contains more OtherOther | +407% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.226 g
Monounsaturated fat:
Mono. Fat
0.391 g
Polyunsaturated fat:
Poly. Fat
0.426 g
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
| Contains less Sat. FatSaturated fat | -97.8% |
| Contains more Mono. FatMonounsaturated fat | +6534.5% |
| Contains more Poly. FatPolyunsaturated fat | +2842.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
10.37 g
Sucrose:
0.29 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.16 g
Starch:
3.56 g
Sucrose:
10.25 g
Glucose:
0.13 g
Fructose:
0.12 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +191.3% |
| Contains more GalactoseGalactose | +∞% |
| Contains more SucroseSucrose | +3434.5% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
