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Peanut vs. Oat — In-Depth Nutrition Comparison

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A recap on differences between Peanut and Oat

  • Peanut is higher in Vitamin B3, Copper, Folate, Vitamin B6, and Vitamin B5, yet Oat is higher in Manganese, Phosphorus, Vitamin B1, and Fiber.
  • Oat covers your daily Manganese needs 130% more than Peanut.
  • Peanut contains 13 times more Vitamin B3 than Oat. While Peanut contains 12.066mg of Vitamin B3, Oat contains only 0.961mg.
  • The amount of Saturated Fat in Oat is lower.

Food varieties used in this article are Peanuts, all types, raw and Oats.

Infographic

Peanut vs Oat 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.
Peanut
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Oat
Oat
4
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%
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%
~equal in Magnesium ~177mg
~equal in Iron ~4.72mg

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.
Peanut
6
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% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Oat
Oat
1
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%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0IU
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.139mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
3
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
Oat
Oat
2
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
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
Peanut
2
14% 53% 34%
Saturated Fat: Sat. Fat 6.279 g
Monounsaturated Fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 g
Oat
Oat
1
21% 37% 43%
Saturated Fat: Sat. Fat 1.217 g
Monounsaturated Fat: Mono. Fat 2.178 g
Polyunsaturated fat: Poly. Fat 2.535 g
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.
Peanut Oat
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 Peanut Oat Opinion
Calories 567kcal 389kcal Peanut
Protein 25.8g 16.89g Peanut
Fats 49.24g 6.9g Peanut
Net carbs 7.63g 55.67g Oat
Carbs 16.13g 66.27g Oat
Magnesium 168mg 177mg Oat
Calcium 92mg 54mg Peanut
Potassium 705mg 429mg Peanut
Iron 4.58mg 4.72mg Oat
Sugar 4.72g Oat
Fiber 8.5g 10.6g Oat
Copper 1.144mg 0.626mg Peanut
Zinc 3.27mg 3.97mg Oat
Phosphorus 376mg 523mg Oat
Sodium 18mg 2mg Oat
Vitamin E 8.33mg Peanut
Manganese 1.934mg 4.916mg Oat
Selenium 7.2µg Peanut
Vitamin B1 0.64mg 0.763mg Oat
Vitamin B2 0.135mg 0.139mg Oat
Vitamin B3 12.066mg 0.961mg Peanut
Vitamin B5 1.767mg 1.349mg Peanut
Vitamin B6 0.348mg 0.119mg Peanut
Folate 240µg 56µg Peanut
Choline 52.5mg Peanut
Saturated Fat 6.279g 1.217g Oat
Monounsaturated Fat 24.426g 2.178g Peanut
Polyunsaturated fat 15.558g 2.535g Peanut
Tryptophan 0.25mg 0.234mg Peanut
Threonine 0.883mg 0.575mg Peanut
Isoleucine 0.907mg 0.694mg Peanut
Leucine 1.672mg 1.284mg Peanut
Lysine 0.926mg 0.701mg Peanut
Methionine 0.317mg 0.312mg Peanut
Phenylalanine 1.377mg 0.895mg Peanut
Valine 1.082mg 0.937mg Peanut
Histidine 0.652mg 0.405mg Peanut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut Oat
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
75%
Peanut
30%
Oat
Minerals Daily Need Coverage Score
131%
Peanut
154%
Oat

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