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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
