Oatmeal vs. Peanut Butter
Nutrition comparison of Oatmeal and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and peanut butter:
- Both peanut butter and oatmeal are high in calcium, calories, dietary fiber, potassium and protein.
- Oatmeal has 7.4 times less sugar than peanut butter.
- Oatmeal has more thiamin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Oatmeal is an excellent source of iron.
- Peanut butter has signficantly more Vitamin E than oatmeal.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanut butter and oatmeal are high in calories. Peanut butter has 60% more calories than oatmeal - peanut butter has 589 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Peanut Butter | |
|---|---|---|
| Protein | 17% | 15% |
| Carbohydrates | 69% | 14% |
| Fat | 15% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and peanut butter has 68% less carbohydrates than oatmeal - peanut butter has 21.6g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both peanut butter and oatmeal are high in dietary fiber. Oatmeal has 23% more dietary fiber than peanut butter - peanut butter has 8g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 7.4 times less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both peanut butter and oatmeal are high in protein. Peanut butter has 50% more protein than oatmeal - peanut butter has 24.1g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and oatmeal has 85% less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than oatmeal - peanut butter has 6.3mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Peanut butter and oatmeal contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, peanut butter contains more niacin, pantothenic acid, Vitamin B6 and folate. Both oatmeal and peanut butter contain significant amounts of riboflavin.
| Oatmeal | Peanut Butter | |
|---|---|---|
| Thiamin | 0.73 MG | 0.106 MG |
| Riboflavin | 0.14 MG | 0.111 MG |
| Niacin | 0.78 MG | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | 0.12 MG | 0.418 MG |
| Folate | 32 UG | 92 UG |
Minerals
calcium
Both peanut butter and oatmeal are high in calcium. Peanut butter is very similar to peanut butter for calcium - peanut butter has 45mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 121% more iron than peanut butter - peanut butter has 1.9mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both peanut butter and oatmeal are high in potassium. Peanut butter has 113% more potassium than oatmeal - peanut butter has 745mg of potassium per 100 grams and oatmeal has 350mg of potassium.
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Peanut Butter (Peanut butter, chunk style, with salt) .
Oatmeal g
()
|
Daily Values (%) |
Peanut Butter g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does peanut butter or oatmeal contain more calories in 100 grams?Both peanut butter and oatmeal are high in calories. Peanut butter has 60% more calories than oatmeal - peanut butter has 589 calories in 100g and oatmeal has 367 calories.
Does peanut butter or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and peanut butter has 70% fewer carbohydrates than oatmeal - peanut butter has 21.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does peanut butter or oatmeal contain more calcium?
Both peanut butter and oatmeal are high in calcium. Peanut butter is very similar to peanut butter for calcium - peanut butter has 45mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does peanut butter or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 120% more iron than peanut butter - peanut butter has 1.9mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does peanut butter or oatmeal contain more potassium?
Both peanut butter and oatmeal are high in potassium. Peanut butter has 110% more potassium than oatmeal - peanut butter has 745mg of potassium in 100 grams and oatmeal has 350mg of potassium.