Oatmeal vs. Peas
Nutrition comparison of Oatmeal and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and peas:
- Both peas and oatmeal are high in dietary fiber and potassium.
- Oatmeal has 4.6 times less sugar than pea.
- Oatmeal has more thiamin, however, pea contains more niacin and pantothenic acid.
- Oatmeal is a great source of calcium.
- Oatmeal is an excellent source of iron and protein.
- Pea has 14.6 times less saturated fat than oatmeal.
- Pea is an excellent source of Vitamin C.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and pea has 78% less calories than oatmeal - pea has 81 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, heavier in fat and similar to peas for carbs. Oatmeal has a macronutrient ratio of 17:69:15 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Peas | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 69% | 69% |
| Fat | 15% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and pea has 78% less carbohydrates than oatmeal - pea has 14.5g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Both peas and oatmeal are high in dietary fiber. Oatmeal has 72% more dietary fiber than pea - pea has 5.7g of dietary fiber per 100 grams and oatmeal has 9.8g of dietary fiber.
sugar
Oatmeal has 4.6 times less sugar than pea - pea has 5.7g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Oatmeal is an excellent source of protein and it has 195% more protein than pea - pea has 5.4g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Pea has 14.6 times less saturated fat than oatmeal - pea has 0.07g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has more Vitamin C than oatmeal - pea has 40mg of Vitamin C per 100 grams and oatmeal does not contain significant amounts.
Vitamin A
Pea has more Vitamin A than oatmeal - pea has 38ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Peas and oatmeal contain similar amounts of Vitamin E - pea has 0.13mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Pea has more Vitamin K than oatmeal - pea has 24.8ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, however, pea contains more niacin and pantothenic acid. Both oatmeal and peas contain significant amounts of riboflavin, Vitamin B6 and folate.
| Oatmeal | Peas | |
|---|---|---|
| Thiamin | 0.73 MG | 0.266 MG |
| Riboflavin | 0.14 MG | 0.132 MG |
| Niacin | 0.78 MG | 2.09 MG |
| Pantothenic acid | ~ | 0.104 MG |
| Vitamin B6 | 0.12 MG | 0.169 MG |
| Folate | 32 UG | 65 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 108% more calcium than pea - pea has 25mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 186% more iron than pea - pea has 1.5mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Both peas and oatmeal are high in potassium. Oatmeal has 43% more potassium than pea - pea has 244mg 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 (%) |
Peas 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 peas or oatmeal contain more calories in 100 grams?Oatmeal is high in calories and pea has 80% less calories than oatmeal - pea has 81 calories in 100g and oatmeal has 367 calories.
Does peas or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and pea has 80% fewer carbohydrates than oatmeal - pea has 14.5g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does peas or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 190% more iron than pea - pea has 1.5mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does peas or oatmeal contain more potassium?
Both peas and oatmeal are high in potassium. Oatmeal has 40% more potassium than pea - pea has 244mg of potassium in 100 grams and oatmeal has 350mg of potassium.