Peanut vs. Oats — In-Depth Nutrition Comparison

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A recap on the 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.

Peanut

Oats

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

Oats

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 Vitamin B1Vitamin B1

+19.2%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.139mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

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%
Vitamin E	8.33mg		56%
Monounsaturated fat	24.426g	2.178g	56%
Folate	240µg	56µg	46%
Saturated fat	6.279g	1.217g	23%
Phosphorus	376mg	523mg	21%
Protein	25.8g	16.89g	18%
Vitamin B6	0.348mg	0.119mg	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%
Potassium	705mg	429mg	8%
Fiber	8.5g	10.6g	8%
Vitamin B5	1.767mg	1.349mg	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%
Protein per 100 calories	4.6g	4.3g	N/A
Calories per 10 g protein	220kcal	230kcal	N/A
Weight per 100 calories	18g	26g	N/A
Unsaturated / Saturated Fat ratio	6.4	3.9	N/A
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%