Oats vs. Peanut — In-Depth Nutrition Comparison

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A recap on the differences between oats and peanuts

Oats are higher in manganese, phosphorus, vitamin B1, and fiber, yet peanuts are higher in vitamin B3, copper, folate, vitamin B6, and vitamin B5.
Oats cover your daily manganese needs 130% more than peanuts.
The amount of saturated fat in oats is lower.
The glycemic index of peanuts is lower.

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

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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.

Oats

Peanut

Contains more ZincZinc	+21.4%
Contains more PhosphorusPhosphorus	+39.1%
Contains less SodiumSodium	-88.9%
Contains more ManganeseManganese	+154.2%

Contains more CalciumCalcium	+70.4%
Contains more PotassiumPotassium	+64.3%
Contains more CopperCopper	+82.7%

~equal in Magnesium ~168mg

~equal in Iron ~4.58mg

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.

Oats

Peanut

Contains more Vitamin B1Vitamin B1

+19.2%

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B2 ~0.135mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	4.916mg	1.934mg	130%
Polyunsaturated fat	2.535g	15.558g	87%
Vitamin B3	0.961mg	12.066mg	69%
Fats	6.9g	49.24g	65%
Copper	0.626mg	1.144mg	58%
Vitamin E		8.33mg	56%
Monounsaturated fat	2.178g	24.426g	56%
Folate	56µg	240µg	46%
Saturated fat	1.217g	6.279g	23%
Phosphorus	523mg	376mg	21%
Protein	16.89g	25.8g	18%
Vitamin B6	0.119mg	0.348mg	18%
Carbs	66.27g	16.13g	17%
Selenium		7.2µg	13%
Vitamin B1	0.763mg	0.64mg	10%
Choline		52.5mg	10%
Calories	389kcal	567kcal	9%
Potassium	429mg	705mg	8%
Fiber	10.6g	8.5g	8%
Vitamin B5	1.349mg	1.767mg	8%
Zinc	3.97mg	3.27mg	6%
Calcium	54mg	92mg	4%
Magnesium	177mg	168mg	2%
Iron	4.72mg	4.58mg	2%
Sodium	2mg	18mg	1%
Protein per 100 calories	4.3g	4.6g	N/A
Calories per 10 g protein	230kcal	220kcal	N/A
Weight per 100 calories	26g	18g	N/A
Unsaturated / Saturated Fat ratio	3.9	6.4	N/A
Net carbs	55.67g	7.63g	N/A
Sugar		4.72g	N/A
Vitamin B2	0.139mg	0.135mg	0%
Tryptophan	0.234mg	0.25mg	0%
Threonine	0.575mg	0.883mg	0%
Isoleucine	0.694mg	0.907mg	0%
Leucine	1.284mg	1.672mg	0%
Lysine	0.701mg	0.926mg	0%
Methionine	0.312mg	0.317mg	0%
Phenylalanine	0.895mg	1.377mg	0%
Valine	0.937mg	1.082mg	0%
Histidine	0.405mg	0.652mg	0%