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.
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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 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% |
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 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
22.21 g
Fats:
51.36 g
Carbs:
22.31 g
Water:
1.23 g
Other:
2.89 g
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
Saturated fat:
Sat. Fat
10.325 g
Monounsaturated fat:
Mono. Fat
25.941 g
Polyunsaturated fat:
Poly. Fat
12.535 g
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.
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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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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?
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
60%
30%
Minerals Daily Need Coverage Score
84%
154%
Comparison summary
Which food is lower in glycemic index?
Peanut butter is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Oats is lower in Sugar (difference - 10.49g)
Which food contains less Sodium?
Oats contains less Sodium (difference - 15mg)
Which food is lower in Saturated fat?
Oats is lower in Saturated fat (difference - 9.108g)
Which food is cheaper?
Oats is cheaper (difference - $2.2)
Which food is richer in minerals?
Oats is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)