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Peanut butter vs. Oats — In-Depth Nutrition Comparison

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What are the main differences between peanut butter and oats?

  • Peanut butter is richer in vitamin B3 and vitamin B6, while oats are higher in manganese, vitamin B1, iron, phosphorus, copper, fiber, and zinc.
  • Oats' daily need coverage for manganese is 141% higher.
  • Oats have 14 times less vitamin B3 than peanut butter. Peanut butter has 13.112mg of vitamin B3, while oats have 0.961mg.
  • Oats are lower in saturated fat.
  • Oats have a higher glycemic index (59) than peanut butter (14).

We used Peanut butter, smooth style, without salt and Oats types in this comparison.

Infographic

Peanut butter vs Oats infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Oats
7
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 PotassiumPotassium +30.1%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +10.2%
Contains more IronIron +171.3%
Contains more CopperCopper +48.3%
Contains more ZincZinc +58.2%
Contains more PhosphorusPhosphorus +56.1%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +195.3%
~equal in Magnesium ~177mg

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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Oats
2
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 B2Vitamin B2 +38.1%
Contains more Vitamin B3Vitamin B3 +1264.4%
Contains more Vitamin B6Vitamin B6 +270.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +55.4%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +408.7%
Contains more Vitamin B5Vitamin B5 +18.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Oats
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 +31.5%
Contains more FatsFats +644.3%
Contains more OtherOther +68%
Contains more CarbsCarbs +197%
Contains more WaterWater +568.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Oats
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 +1091%
Contains more Poly. FatPolyunsaturated fat +394.5%
Contains less Sat. FatSaturated fat -88.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Peanut butter Oats
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
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Peanut butter Oats DV% diff.
Manganese 1.665mg 4.916mg 141%
Vitamin B3 13.112mg 0.961mg 76%
Fats 51.36g 6.9g 68%
Polyunsaturated fat 12.535g 2.535g 67%
Vitamin E 9.1mg 61%
Monounsaturated fat 25.941g 2.178g 59%
Vitamin B1 0.15mg 0.763mg 51%
Saturated fat 10.325g 1.217g 41%
Iron 1.74mg 4.72mg 37%
Phosphorus 335mg 523mg 27%
Vitamin B6 0.441mg 0.119mg 25%
Copper 0.422mg 0.626mg 23%
Fiber 5g 10.6g 22%
Carbs 22.31g 66.27g 15%
Zinc 2.51mg 3.97mg 13%
Protein 22.21g 16.89g 11%
Choline 63mg 11%
Calories 598kcal 389kcal 10%
Folate 87µg 56µg 8%
Selenium 4.1µg 7%
Vitamin B2 0.192mg 0.139mg 4%
Vitamin B5 1.137mg 1.349mg 4%
Potassium 558mg 429mg 4%
Magnesium 168mg 177mg 2%
Sodium 17mg 2mg 1%
Starch 3.56g 1%
Calcium 49mg 54mg 1%
Net carbs 17.31g 55.67g N/A
Sugar 10.49g N/A
Vitamin K 0.3µg 0%
Trans fat 0.075g N/A
Tryptophan 0.231mg 0.234mg 0%
Threonine 0.525mg 0.575mg 0%
Isoleucine 0.616mg 0.694mg 0%
Leucine 1.546mg 1.284mg 0%
Lysine 0.681mg 0.701mg 0%
Methionine 0.265mg 0.312mg 0%
Phenylalanine 1.202mg 0.895mg 0%
Valine 0.782mg 0.937mg 0%
Histidine 0.557mg 0.405mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Peanut butter Oats
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
60%
Peanut butter
30%
Oats
Minerals Daily Need Coverage Score
84%
Peanut butter
154%
Oats

Comparison summary

Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Oats
Oats is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Oats
Oats contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Oats
Oats is lower in Saturated fat (difference - 9.108g)
Which food is cheaper?
Oats
Oats is cheaper (difference - $2.2)
Which food is richer in minerals?
Oats
Oats is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/nutrients
  2. Oats - 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.