Oats vs. Peas

Nutrition comparison of Oats and Peas


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oats versus peas (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oats and peas:

  • Both oats and peas are high in dietary fiber and potassium.
  • Oat has more thiamin and pantothenic acid, however, pea contains more niacin.
  • Oat is a great source of calcium.
  • Oat is an excellent source of iron and protein.
  • Pea has 16.1 times less saturated fat than oat.
  • Pea is an excellent source of Vitamin C.
Detailed nutritional comparison of oats and peas is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Peas src

Here's an infographic summarizing the nutritional differences between oats and peas. marks particularly rich nutrients.


Calories and Carbs

calories

Oat is high in calories and pea has 79% less calories than oat - oat has 389 calories per 100 grams and pea has 81 calories.

For macronutrient ratios, oats is lighter in protein, heavier in fat and similar to peas for carbs. Oats has a macronutrient ratio of 17:67:16 and for peas, 26:70:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Peas
Protein 17% 26%
Carbohydrates 67% 70%
Fat 16% 4%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and pea has 78% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and pea has 14.5g of carbohydrates.

dietary fiber

Both oats and peas are high in dietary fiber. Oat has 86% more dietary fiber than pea - oat has 10.6g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.

sugar

Oat has less sugar than pea - pea has 5.7g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Oat is an excellent source of protein and it has 212% more protein than pea - oat has 16.9g of protein per 100 grams and pea has 5.4g of protein.

Fat

saturated fat

Pea has 16.1 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and pea has 0.07g of saturated fat.

Vitamins

Vitamin C

Pea is an excellent source of Vitamin C and it has more Vitamin C than oat - pea has 40mg of Vitamin C per 100 grams and oat does not contain significant amounts.

Vitamin A

Pea has more Vitamin A than oat - pea has 38ug of Vitamin A per 100 grams and oat does not contain significant amounts.

Vitamin E

Peas and oats contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Pea has more Vitamin K than oat - pea has 24.8ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

Oat has more thiamin and pantothenic acid, however, pea contains more niacin. Both oats and peas contain significant amounts of riboflavin, Vitamin B6 and folate.

Oats Peas
Thiamin 0.763 MG 0.266 MG
Riboflavin 0.139 MG 0.132 MG
Niacin 0.961 MG 2.09 MG
Pantothenic acid 1.349 MG 0.104 MG
Vitamin B6 0.119 MG 0.169 MG
Folate 56 UG 65 UG

Minerals

calcium

Oat is a great source of calcium and it has 116% more calcium than pea - oat has 54mg of calcium per 100 grams and pea has 25mg of calcium.

iron

Oat is an excellent source of iron and it has 221% more iron than pea - oat has 4.7mg of iron per 100 grams and pea has 1.5mg of iron.

potassium

Both oats and peas are high in potassium. Oat has 76% more potassium than pea - oat has 429mg of potassium per 100 grams and pea has 244mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than pea per 100 grams.

Oats Peas
alpha linoleic acid 0.111 G 0.035 G
Total 0.111 G 0.035 G

omega 6s

Comparing omega-6 fatty acids, oat has more linoleic acid than pea per 100 grams.

Oats Peas
linoleic acid 2.424 G 0.152 G
Total 2.424 G 0.152 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oats or Peas .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Peas (Peas, green, raw) .

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