Oats vs. Peanuts
Nutrition comparison of Oats and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and peanuts:
- Both oats and peanuts are high in calcium, calories, dietary fiber, potassium and protein.
- Oat has more thiamin, however, peanut contains more niacin and Vitamin B6.
- Oat is an excellent source of iron.
- Peanut has signficantly more Vitamin E than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and peanuts are high in calories. Peanut has 51% more calories than oat - oat has 389 calories per 100 grams and peanut has 587 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to peanuts for protein. Oats has a macronutrient ratio of 17:67:16 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Peanuts | |
|---|---|---|
| Protein | 17% | 16% |
| Carbohydrates | 67% | 14% |
| Fat | 16% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and peanut has 68% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and peanut has 21.3g of carbohydrates.
dietary fiber
Both oats and peanuts are high in dietary fiber. Oat has 26% more dietary fiber than peanut - oat has 10.6g of dietary fiber per 100 grams and peanut has 8.4g of dietary fiber.
sugar
Oat has less sugar than peanut - peanut has 4.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and peanuts are high in protein. Peanut has 44% more protein than oat - oat has 16.9g of protein per 100 grams and peanut has 24.4g of protein.
Fat
saturated fat
Peanut is high in saturated fat and oat has 84% less saturated fat than peanut - oat has 1.2g of saturated fat per 100 grams and peanut has 7.7g of saturated fat.
trans fat
Both peanuts and oats are low in trans fat - peanut has 0.03g of trans fat per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin E
Peanut has signficantly more Vitamin E than oat - peanut has 4.9mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, peanut contains more niacin and Vitamin B6. Both oats and peanuts contain significant amounts of riboflavin, pantothenic acid and folate.
| Oats | Peanuts | |
|---|---|---|
| Thiamin | 0.763 MG | 0.152 MG |
| Riboflavin | 0.139 MG | 0.197 MG |
| Niacin | 0.961 MG | 14.355 MG |
| Pantothenic acid | 1.349 MG | 1.011 MG |
| Vitamin B6 | 0.119 MG | 0.466 MG |
| Folate | 56 UG | 97 UG |
Minerals
calcium
Both oats and peanuts are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium per 100 grams and peanut has 58mg of calcium.
iron
Oat is an excellent source of iron and it has 199% more iron than peanut - oat has 4.7mg of iron per 100 grams and peanut has 1.6mg of iron.
potassium
Both oats and peanuts are high in potassium. Peanut has 48% more potassium than oat - oat has 429mg of potassium per 100 grams and peanut has 634mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than peanut per 100 grams.
| Oats | Peanuts | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.026 G |
| Total | 0.111 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, peanut has more linoleic acid than oat per 100 grams.
| Oats | Peanuts | |
|---|---|---|
| linoleic acid | 2.424 G | 9.715 G |
| other omega 6 | ~ | 0.004 G |
| Total | 2.424 G | 9.719 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.
Oats g
()
|
Daily Values (%) |
Peanuts g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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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 % |
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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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 oats or peanuts contain more calories in 100 grams?Both oats and peanuts are high in calories. Peanut has 50% more calories than oat - oat has 389 calories in 100g and peanut has 587 calories.
Does oats or peanuts have more carbohydrates?
By weight, oat is high in carbohydrates and peanut has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and peanut has 21.3g of carbohydrates.
Does oats or peanuts contain more calcium?
Both oats and peanuts are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium in 100 grams and peanut has 58mg of calcium.
Does oats or peanuts contain more iron?
Oat is an abundant source of iron and it has 200% more iron than peanut - oat has 4.7mg of iron in 100 grams and peanut has 1.6mg of iron.
Does oats or peanuts contain more potassium?
Both oats and peanuts are high in potassium. Peanut has 50% more potassium than oat - oat has 429mg of potassium in 100 grams and peanut has 634mg of potassium.