Oats vs. Peanut Butter

Nutrition comparison of Oats and Peanut Butter


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

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

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

  • Both oats and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
  • Oat has more thiamin, however, peanut butter contains more niacin and Vitamin B6.
  • Oat is an excellent source of iron.
  • Peanut butter has signficantly more Vitamin E than oat.
Detailed nutritional comparison of oats and peanut butter 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 Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Peanut Butter src

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


Calories and Carbs

calories

Both oats and peanut butter are high in calories. Peanut butter has 51% more calories than oat - oat has 389 calories per 100 grams and peanut butter has 589 calories.

For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. Oats has a macronutrient ratio of 17:67:16 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Peanut Butter
Protein 17% 15%
Carbohydrates 67% 14%
Fat 16% 71%
Alcohol ~ ~

carbohydrates

Oat is high in carbohydrates and peanut butter has 67% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.

dietary fiber

Both oats and peanut butter are high in dietary fiber. Oat has 33% more dietary fiber than peanut butter - oat has 10.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.

sugar

Oat has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and oat does not contain significant amounts.

Protein

protein

Both oats and peanut butter are high in protein. Peanut butter has 42% more protein than oat - oat has 16.9g of protein per 100 grams and peanut butter has 24.1g of protein.

Fat

saturated fat

Peanut butter is high in saturated fat and oat has 84% less saturated fat than peanut butter - oat has 1.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.

Vitamins

Vitamin E

Peanut butter has signficantly more Vitamin E than oat - peanut butter has 6.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.

Vitamin K

Peanut butter and oats contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.

The B Vitamins

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

Oats Peanut Butter
Thiamin 0.763 MG 0.106 MG
Riboflavin 0.139 MG 0.111 MG
Niacin 0.961 MG 13.696 MG
Pantothenic acid 1.349 MG 1.118 MG
Vitamin B6 0.119 MG 0.418 MG
Folate 56 UG 92 UG

Minerals

calcium

Both oats and peanut butter are high in calcium. Oat has 20% more calcium than peanut butter - oat has 54mg of calcium per 100 grams and peanut butter has 45mg of calcium.

iron

Oat is an excellent source of iron and it has 148% more iron than peanut butter - oat has 4.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.

potassium

Both oats and peanut butter are high in potassium. Peanut butter has 74% more potassium than oat - oat has 429mg of potassium per 100 grams and peanut butter has 745mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both oats and peanut butter contain significant amounts of alpha linoleic acid (ALA).

Oats Peanut Butter
alpha linoleic acid 0.111 G 0.078 G
Total 0.111 G 0.078 G

omega 6s

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

Oats Peanut Butter
linoleic acid 2.424 G 13.854 G
other omega 6 ~ 0.64 G
Total 2.424 G 14.494 G



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: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Peanut Butter (Peanut butter, chunk style, with salt) .

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FAQ

Does oats or peanut butter contain more calories in 100 grams?
Both oats and peanut butter are high in calories. Peanut butter has 50% more calories than oat - oat has 389 calories in 100g and peanut butter has 589 calories.

Does oats or peanut butter have more carbohydrates?
By weight, oat is high in carbohydrates and peanut butter has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and peanut butter has 21.6g of carbohydrates.

Does oats or peanut butter contain more calcium?
Both oats and peanut butter are high in calcium. Oat has 20% more calcium than peanut butter - oat has 54mg of calcium in 100 grams and peanut butter has 45mg of calcium.

Does oats or peanut butter contain more iron?
Oat is an abundant source of iron and it has 150% more iron than peanut butter - oat has 4.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.

Does oats or peanut butter contain more potassium?
Both oats and peanut butter are high in potassium. Peanut butter has 70% more potassium than oat - oat has 429mg of potassium in 100 grams and peanut butter has 745mg of potassium.

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