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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

Oat vs Peanut 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.
Oat
6
:
4
Peanut
Contains more Phosphorus +39.1%
Contains less Sodium -88.9%
Contains more Zinc +21.4%
Contains more Manganese +154.2%
Contains more Calcium +70.4%
Contains more Potassium +64.3%
Contains more Copper +82.7%
Equal in Iron - 4.58
Equal in Magnesium - 168
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 17% 177% 127% 225% 38% 1% 109% 209% 642% 0%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 28% 172% 120% 162% 63% 3% 90% 382% 253% 40%
Contains more Phosphorus +39.1%
Contains less Sodium -88.9%
Contains more Zinc +21.4%
Contains more Manganese +154.2%
Contains more Calcium +70.4%
Contains more Potassium +64.3%
Contains more 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.
Oat
2
:
7
Peanut
Contains more Vitamin B1 +19.2%
Contains more Vitamin B3 +1155.6%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +192.4%
Contains more Folate +328.6%
Equal in Vitamin B2 - 0.135
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 167% 0% 0% 160% 32% 227% 107% 81% 180% 0% 29% 0%
Contains more Vitamin B1 +19.2%
Contains more Vitamin B3 +1155.6%
Contains more Vitamin B5 +31%
Contains more Vitamin B6 +192.4%
Contains more Folate +328.6%
Equal in Vitamin B2 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Oat
2
:
3
Peanut
Contains more Carbs +310.8%
Contains more Water +26.5%
Contains more Protein +52.8%
Contains more Fats +613.6%
Contains more Other +35.5%
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
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Contains more Carbs +310.8%
Contains more Water +26.5%
Contains more Protein +52.8%
Contains more Fats +613.6%
Contains more Other +35.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Oat
1
:
2
Peanut
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +1021.5%
Contains more Polyunsaturated fat +513.7%
21% 37% 43%
Saturated Fat: 1.217 g
Monounsaturated Fat: 2.178 g
Polyunsaturated fat: 2.535 g
14% 53% 34%
Saturated Fat: 6.279 g
Monounsaturated Fat: 24.426 g
Polyunsaturated fat: 15.558 g
Contains less Saturated Fat -80.6%
Contains more Monounsaturated Fat +1021.5%
Contains more 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.
Oat Peanut
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Oat Peanut Opinion
Net carbs 55.67g 7.63g Oat
Protein 16.89g 25.8g Peanut
Fats 6.9g 49.24g Peanut
Carbs 66.27g 16.13g Oat
Calories 389kcal 567kcal Peanut
Sugar 4.72g Oat
Fiber 10.6g 8.5g Oat
Calcium 54mg 92mg Peanut
Iron 4.72mg 4.58mg Oat
Magnesium 177mg 168mg Oat
Phosphorus 523mg 376mg Oat
Potassium 429mg 705mg Peanut
Sodium 2mg 18mg Oat
Zinc 3.97mg 3.27mg Oat
Copper 0.626mg 1.144mg Peanut
Manganese 4.916mg 1.934mg Oat
Selenium 7.2µg Peanut
Vitamin E 8.33mg Peanut
Vitamin B1 0.763mg 0.64mg Oat
Vitamin B2 0.139mg 0.135mg Oat
Vitamin B3 0.961mg 12.066mg Peanut
Vitamin B5 1.349mg 1.767mg Peanut
Vitamin B6 0.119mg 0.348mg Peanut
Folate 56µg 240µg Peanut
Choline 52.5mg Peanut
Tryptophan 0.234mg 0.25mg Peanut
Threonine 0.575mg 0.883mg Peanut
Isoleucine 0.694mg 0.907mg Peanut
Leucine 1.284mg 1.672mg Peanut
Lysine 0.701mg 0.926mg Peanut
Methionine 0.312mg 0.317mg Peanut
Phenylalanine 0.895mg 1.377mg Peanut
Valine 0.937mg 1.082mg Peanut
Histidine 0.405mg 0.652mg Peanut
Saturated Fat 1.217g 6.279g Oat
Monounsaturated Fat 2.178g 24.426g Peanut
Polyunsaturated fat 2.535g 15.558g Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Oat Peanut
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
30%
Oat
75%
Peanut
Minerals Daily Need Coverage Score
154%
Oat
131%
Peanut

Comparison summary

Which food is lower in glycemic index?
Peanut
Peanut is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Peanut
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Oat
Oat contains less Sodium (difference - 16mg)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 5.062g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.2)
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.

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. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients
  2. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.