Oats vs. Peanut Flour

Nutrition comparison of Oats and Peanut Flour


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

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

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

  • Both oats and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
  • Peanut flour has 18.3 times less saturated fat than oat.
  • Peanut flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
Detailed nutritional comparison of oats and peanut flour 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 Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.


Image of Oats src
Image of Peanut Flour src

Calories and Carbs

calories

Both oats and peanut flour are high in calories. Oat has 19% more calories than peanut flour - oat has 389 calories per 100 grams and peanut flour has 327 calories.

Oats Peanut Flour
Protein 17% 59%
Carbohydrates 67% 39%
Fat 16% 1%
Alcohol ~ ~

carbohydrates

Both oats and peanut flour are high in carbohydrates. Oat has 91% more carbohydrates than peanut flour - oat has 66.3g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.

dietary fiber

Both oats and peanut flour are high in dietary fiber. Peanut flour has 49% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.

sugar

Oat has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and oat does not contain significant amounts.



Protein

protein

Both oats and peanut flour are high in protein. Peanut flour has 209% more protein than oat - oat has 16.9g of protein per 100 grams and peanut flour has 52.2g of protein.

Fat

saturated fat

Peanut flour has 18.3 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.

Vitamins

Vitamin E

Peanut flour and oats contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and oat does not contain significant amounts.

The B Vitamins

Peanut flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both oats and peanut flour contain significant amounts of thiamin.

Oats Peanut Flour
Thiamin 0.763 MG 0.7 MG
Riboflavin 0.139 MG 0.48 MG
Niacin 0.961 MG 27 MG
Pantothenic acid 1.349 MG 2.744 MG
Vitamin B6 0.119 MG 0.504 MG
Folate 56 UG 248 UG

Minerals

calcium

Both oats and peanut flour are high in calcium. Peanut flour has 159% more calcium than oat - oat has 54mg of calcium per 100 grams and peanut flour has 140mg of calcium.

iron

Both oats and peanut flour are high in iron. Oat has 125% more iron than peanut flour - oat has 4.7mg of iron per 100 grams and peanut flour has 2.1mg of iron.

potassium

Both oats and peanut flour are high in potassium. Peanut flour has 201% more potassium than oat - oat has 429mg of potassium per 100 grams and peanut flour has 1290mg of potassium.

Omega-3 and Omega-6

omega 6s

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

Oats Peanut Flour
linoleic acid 2.424 G 0.143 G
Total 2.424 G 0.143 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 Flour (Peanut flour, defatted) .

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