Peanut vs. Oats — In-Depth Nutrition Comparison
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A recap on differences between peanuts and oats
- Peanuts are higher in vitamin B3, copper, folate, vitamin B6, and vitamin B5, yet oats are higher in manganese, phosphorus, vitamin B1, and fiber.
- Oats cover your daily manganese needs 130% more than peanuts.
- Peanuts contain 13 times more vitamin B3 than oats. While peanuts contain 12.066mg of vitamin B3, oats contain only 0.961mg.
- The amount of saturated fat in oats is lower.
- The glycemic index of peanuts is lower.
Food varieties used in this article are Peanuts, all types, raw and Oats.
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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 | +70.4% |
| Contains more PotassiumPotassium | +64.3% |
| Contains more CopperCopper | +82.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +21.4% |
| Contains more PhosphorusPhosphorus | +39.1% |
| Contains less SodiumSodium | -88.9% |
| Contains more ManganeseManganese | +154.2% |
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 EVitamin E | +∞% |
| Contains more Vitamin B3Vitamin B3 | +1155.6% |
| Contains more Vitamin B5Vitamin B5 | +31% |
| Contains more Vitamin B6Vitamin B6 | +192.4% |
| Contains more FolateFolate | +328.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +19.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +52.8% |
| Contains more FatsFats | +613.6% |
| Contains more OtherOther | +35.5% |
| Contains more CarbsCarbs | +310.8% |
| Contains more WaterWater | +26.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1021.5% |
| Contains more Poly. FatPolyunsaturated fat | +513.7% |
| Contains less Sat. FatSaturated fat | -80.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Manganese | 1.934mg | 4.916mg | 130% |
| Polyunsaturated fat | 15.558g | 2.535g | 87% |
| Vitamin B3 | 12.066mg | 0.961mg | 69% |
| Fats | 49.24g | 6.9g | 65% |
| Copper | 1.144mg | 0.626mg | 58% |
| Monounsaturated fat | 24.426g | 2.178g | 56% |
| Vitamin E | 8.33mg | 56% | |
| Folate | 240µg | 56µg | 46% |
| Saturated fat | 6.279g | 1.217g | 23% |
| Phosphorus | 376mg | 523mg | 21% |
| Vitamin B6 | 0.348mg | 0.119mg | 18% |
| Protein | 25.8g | 16.89g | 18% |
| Carbs | 16.13g | 66.27g | 17% |
| Selenium | 7.2µg | 13% | |
| Vitamin B1 | 0.64mg | 0.763mg | 10% |
| Choline | 52.5mg | 10% | |
| Calories | 567kcal | 389kcal | 9% |
| Fiber | 8.5g | 10.6g | 8% |
| Vitamin B5 | 1.767mg | 1.349mg | 8% |
| Potassium | 705mg | 429mg | 8% |
| Zinc | 3.27mg | 3.97mg | 6% |
| Calcium | 92mg | 54mg | 4% |
| Magnesium | 168mg | 177mg | 2% |
| Iron | 4.58mg | 4.72mg | 2% |
| Sodium | 18mg | 2mg | 1% |
| Net carbs | 7.63g | 55.67g | N/A |
| Sugar | 4.72g | N/A | |
| Vitamin B2 | 0.135mg | 0.139mg | 0% |
| Tryptophan | 0.25mg | 0.234mg | 0% |
| Threonine | 0.883mg | 0.575mg | 0% |
| Isoleucine | 0.907mg | 0.694mg | 0% |
| Leucine | 1.672mg | 1.284mg | 0% |
| Lysine | 0.926mg | 0.701mg | 0% |
| Methionine | 0.317mg | 0.312mg | 0% |
| Phenylalanine | 1.377mg | 0.895mg | 0% |
| Valine | 1.082mg | 0.937mg | 0% |
| Histidine | 0.652mg | 0.405mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
75%
30%
Minerals Daily Need Coverage Score
131%
154%
Comparison summary
Which food is lower in glycemic index?
Peanut is lower in glycemic index (difference - 46)
Which food is richer in vitamins?
Peanut is relatively richer in vitamins
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 4.72g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 5.062g)
Which food is cheaper?
Oats is cheaper (difference - $2.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.