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.
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.
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, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Peas | |
|---|---|---|
| Protein | 17% | 26% |
| Carbohydrates | 67% | 69% |
| Fat | 16% | 5% |
| 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 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 (%) |
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 oats or peas contain more calories in 100 grams?Oat is high in calories and pea has 80% less calories than oat - oat has 389 calories in 100g and pea has 81 calories.
Does oats or peas have more carbohydrates?
By weight, oat is high in carbohydrates and pea has 80% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and pea has 14.5g of carbohydrates.
Does oats or peas contain more iron?
Oat is an abundant source of iron and it has 220% more iron than pea - oat has 4.7mg of iron in 100 grams and pea has 1.5mg of iron.
Does oats or peas contain more potassium?
Both oats and peas are high in potassium. Oat has 80% more potassium than pea - oat has 429mg of potassium in 100 grams and pea has 244mg of potassium.