Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Oats vs. Pea raw — In-Depth Nutrition Comparison

Compare

Important differences between oats and pea raw

  • Oats have more manganese, phosphorus, copper, vitamin B1, iron, magnesium, vitamin B5, zinc, and fiber; however, pea raw has more vitamin C.
  • Oats' daily need coverage for manganese is 196% more.
  • Oats have 13 times more vitamin B5 than pea raw. Oats have 1.349mg of vitamin B5, while pea raw has 0.104mg.

The food varieties used in the comparison are Oats and Peas, green, raw.

Infographic

Oats 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.
Oats
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 16% 38% 177% 209% 108% 224% 0.26% 641% 0%
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 MagnesiumMagnesium +436.4%
Contains more CalciumCalcium +116%
Contains more PotassiumPotassium +75.8%
Contains more IronIron +221.1%
Contains more CopperCopper +255.7%
Contains more ZincZinc +220.2%
Contains more PhosphorusPhosphorus +384.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +1099%

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.
Oats
2
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% 0% 0% 0% 191% 32% 18% 81% 27% 0% 0% 42% 0%
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 B1Vitamin B1 +186.8%
Contains more Vitamin B5Vitamin B5 +1197.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +117.5%
Contains more Vitamin B6Vitamin B6 +42%
Contains more FolateFolate +16.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.132mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oats
4
17% 7% 66% 8% 2%
Protein: 16.89 g
Fats: 6.9 g
Carbs: 66.27 g
Water: 8.22 g
Other: 1.72 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 ProteinProtein +211.6%
Contains more FatsFats +1625%
Contains more CarbsCarbs +358.6%
Contains more OtherOther +97.7%
Contains more WaterWater +859.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oats
2
21% 37% 43%
Saturated fat: Sat. Fat 1.217 g
Monounsaturated fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 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 +6122.9%
Contains more Poly. FatPolyunsaturated fat +1255.6%
Contains less Sat. FatSaturated fat -94.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Oats Pea raw DV% diff.
Manganese 4.916mg 0.41mg 196%
Phosphorus 523mg 108mg 59%
Copper 0.626mg 0.176mg 50%
Vitamin C 0mg 40mg 44%
Vitamin B1 0.763mg 0.266mg 41%
Iron 4.72mg 1.47mg 41%
Magnesium 177mg 33mg 34%
Vitamin B5 1.349mg 0.104mg 25%
Zinc 3.97mg 1.24mg 25%
Protein 16.89g 5.42g 23%
Vitamin K 24.8µg 21%
Fiber 10.6g 5.7g 20%
Carbs 66.27g 14.45g 17%
Polyunsaturated fat 2.535g 0.187g 16%
Calories 389kcal 81kcal 15%
Fats 6.9g 0.4g 10%
Vitamin B3 0.961mg 2.09mg 7%
Saturated fat 1.217g 0.071g 5%
Potassium 429mg 244mg 5%
Choline 28.4mg 5%
Monounsaturated fat 2.178g 0.035g 5%
Vitamin B6 0.119mg 0.169mg 4%
Vitamin A 0µg 38µg 4%
Selenium 1.8µg 3%
Calcium 54mg 25mg 3%
Folate 56µg 65µg 2%
Vitamin E 0.13mg 1%
Vitamin B2 0.139mg 0.132mg 1%
Net carbs 55.67g 8.75g N/A
Sugar 5.67g N/A
Sodium 2mg 5mg 0%
Tryptophan 0.234mg 0.037mg 0%
Threonine 0.575mg 0.203mg 0%
Isoleucine 0.694mg 0.195mg 0%
Leucine 1.284mg 0.323mg 0%
Lysine 0.701mg 0.317mg 0%
Methionine 0.312mg 0.082mg 0%
Phenylalanine 0.895mg 0.2mg 0%
Valine 0.937mg 0.235mg 0%
Histidine 0.405mg 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oats 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
30%
Oats
35%
Pea raw
Minerals Daily Need Coverage Score
154%
Oats
31%
Pea raw

Comparison summary

Which food is lower in Saturated fat?
Pea raw
Pea raw is lower in Saturated fat (difference - 1.146g)
Which food is lower in glycemic index?
Pea raw
Pea raw is lower in glycemic index (difference - 5)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.3)
Which food is richer in vitamins?
Pea raw
Pea raw is relatively richer in vitamins
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 5.67g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 3mg)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Oats - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/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.