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Pea raw vs. Oatmeal — In-Depth Nutrition Comparison

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What are the differences between pea raw and oatmeal?

  • Pea raw is higher in vitamin C, vitamin K, fiber, copper, and vitamin A, yet oatmeal is higher in iron, vitamin B6, manganese, vitamin B2, and vitamin B3.
  • Oatmeal's daily need coverage for iron is 56% more.
  • The glycemic index of pea raw is lower.

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

Infographic

Pea raw vs Oatmeal 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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%
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%
Contains more CalciumCalcium +220%
Contains more IronIron +305.4%
Contains more ManganeseManganese +36.1%
Contains more SeleniumSelenium +177.8%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.26mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
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
Contains more SucroseSucrose +1620.7%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
Contains more GalactoseGalactose +∞%
~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.
Pea raw Oatmeal
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 Pea raw Oatmeal DV% diff.
Iron 1.47mg 5.96mg 56%
Vitamin C 40mg 0mg 44%
Vitamin K 24.8µg 0.4µg 20%
Fiber 5.7g 1.7g 16%
Copper 0.176mg 0.066mg 12%
Vitamin A 38µg 130µg 10%
Vitamin B6 0.169mg 0.29mg 9%
Vitamin B3 2.09mg 3.025mg 6%
Vitamin B2 0.132mg 0.215mg 6%
Protein 5.42g 2.37g 6%
Selenium 1.8µg 5µg 6%
Manganese 0.41mg 0.558mg 6%
Zinc 1.24mg 0.62mg 6%
Calcium 25mg 80mg 6%
Potassium 244mg 61mg 5%
Folate 65µg 44µg 5%
Choline 28.4mg 4.7mg 4%
Starch 10.37g 4%
Phosphorus 108mg 77mg 4%
Vitamin B5 0.104mg 0.317mg 4%
Sodium 5mg 49mg 2%
Magnesium 33mg 26mg 2%
Polyunsaturated fat 0.187g 0.426g 2%
Saturated fat 0.071g 0.226g 1%
Monounsaturated fat 0.035g 0.391g 1%
Calories 81kcal 68kcal 1%
Vitamin B1 0.266mg 0.26mg 1%
Carbs 14.45g 11.67g 1%
Fats 0.4g 1.36g 1%
Net carbs 8.75g 9.97g N/A
Sugar 5.67g 0.46g N/A
Vitamin E 0.13mg 0.07mg 0%
Trans fat 0g 0.003g N/A
Tryptophan 0.037mg 0.04mg 0%
Threonine 0.203mg 0.083mg 0%
Isoleucine 0.195mg 0.105mg 0%
Leucine 0.323mg 0.2mg 0%
Lysine 0.317mg 0.135mg 0%
Methionine 0.082mg 0.04mg 0%
Phenylalanine 0.2mg 0.13mg 0%
Valine 0.235mg 0.151mg 0%
Histidine 0.107mg 0.057mg 0%
Fructose 0.39g 0g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pea raw Oatmeal
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
35%
Pea raw
26%
Oatmeal
Minerals Daily Need Coverage Score
31%
Pea raw
45%
Oatmeal

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