Oatmeal vs. Peanuts
Nutrition comparison of Oatmeal and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and peanuts:
- Both peanuts and oatmeal are high in calcium, calories, dietary fiber, potassium and protein.
- Oatmeal has more thiamin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate.
- Oatmeal is an excellent source of iron.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both peanuts and oatmeal are high in calories. Peanut has 60% more calories than oatmeal - peanut has 587 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 peanuts for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Peanuts | |
|---|---|---|
| Protein | 17% | 16% |
| Carbohydrates | 69% | 14% |
| Fat | 15% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and peanut has 68% less carbohydrates than oatmeal - peanut has 21.3g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both peanuts and oatmeal are high in dietary fiber. Oatmeal has 17% more dietary fiber than peanut - peanut has 8.4g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Peanuts and oatmeal contain similar amounts of sugar - peanut has 4.9g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both peanuts and oatmeal are high in protein. Peanut has 52% more protein than oatmeal - peanut has 24.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Peanut is high in saturated fat and oatmeal has 86% less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both peanuts and oatmeal are low in trans fat - peanut has 0.03g of trans fat per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin E
Peanut has 949% more Vitamin E than oatmeal - peanut has 4.9mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
The B Vitamins
Oatmeal has more thiamin, however, peanut contains more niacin, pantothenic acid, Vitamin B6 and folate. Both oatmeal and peanuts contain significant amounts of riboflavin.
| Oatmeal | Peanuts | |
|---|---|---|
| Thiamin | 0.73 MG | 0.152 MG |
| Riboflavin | 0.14 MG | 0.197 MG |
| Niacin | 0.78 MG | 14.355 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | 0.12 MG | 0.466 MG |
| Folate | 32 UG | 97 UG |
Minerals
calcium
Both peanuts and oatmeal are high in calcium. Peanut has 12% more calcium than oatmeal - peanut has 58mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 166% more iron than peanut - peanut has 1.6mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both peanuts and oatmeal are high in potassium. Peanut has 81% more potassium than oatmeal - peanut has 634mg 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.
Oatmeal g
()
|
Daily Values (%) |
Peanuts 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 peanuts or oatmeal contain more calories in 100 grams?Both peanuts and oatmeal are high in calories. Peanut has 60% more calories than oatmeal - peanut has 587 calories in 100g and oatmeal has 367 calories.
Does peanuts or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and peanut has 70% fewer carbohydrates than oatmeal - peanut has 21.3g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does peanuts or oatmeal contain more calcium?
Both peanuts and oatmeal are high in calcium. Peanut has 10% more calcium than oatmeal - peanut has 58mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does peanuts or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 170% more iron than peanut - peanut has 1.6mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does peanuts or oatmeal contain more potassium?
Both peanuts and oatmeal are high in potassium. Peanut has 80% more potassium than oatmeal - peanut has 634mg of potassium in 100 grams and oatmeal has 350mg of potassium.