Oat Milk vs. Peanut Butter
Nutrition comparison of Oat Milk and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and peanut butter:
- Both peanut butter and oat milk are high in calcium.
- Oat milk has 67% less carbohydrates than peanut butter.
- Oat milk has 75% less sugar than peanut butter.
- Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Peanut butter has signficantly more Vitamin E than oat milk.
- Peanut butter has signficantly more iron than oat milk.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and oat milk has 94% less calories than peanut butter - peanut butter has 589 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. Oat milk has a macronutrient ratio of 13:73:14 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Peanut Butter | |
|---|---|---|
| Protein | 13% | 15% |
| Carbohydrates | 73% | 14% |
| Fat | 14% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Oat milk has 67% less carbohydrates than peanut butter - peanut butter has 21.6g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 900% more dietary fiber than oat milk - peanut butter has 8g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Oat milk has 75% less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 18 times more protein than oat milk - peanut butter has 24.1g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and oat milk has less saturated fat than peanut butter - peanut butter has 7.6g of saturated fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Oat milk has more Vitamin A than peanut butter - oat milk has 37.5ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than peanut butter - oat milk has 33iu of Vitamin D per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than oat milk - peanut butter has 6.3mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Peanut butter and oat milk contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Peanut butter has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both oat milk and peanut butter contain significant amounts of riboflavin.
| Oat Milk | Peanut Butter | |
|---|---|---|
| Thiamin | ~ | 0.106 MG |
| Riboflavin | 0.142 MG | 0.111 MG |
| Niacin | ~ | 13.696 MG |
| Pantothenic acid | ~ | 1.118 MG |
| Vitamin B6 | ~ | 0.418 MG |
| Folate | ~ | 92 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Both peanut butter and oat milk are high in calcium. Oat milk has 178% more calcium than peanut butter - peanut butter has 45mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Peanut butter has signficantly more iron than oat milk - peanut butter has 1.9mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 20 times more potassium than oat milk - peanut butter has 745mg of potassium per 100 grams and oat milk has 35mg of potassium.
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Oat Milk or Peanut Butter .
Note: The specific food items compared are: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Peanut Butter (Peanut butter, chunk style, with salt) .
Oat Milk g
()
|
Daily Values (%) |
Peanut Butter 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 peanut butter or oat milk contain more calories in 100 grams?Peanut butter is high in calories and oat milk has 90% less calories than peanut butter - peanut butter has 589 calories in 100g and oat milk has 38 calories.
Does peanut butter or oat milk have more carbohydrates?
By weight, oat milk has 70% fewer carbohydrates than peanut butter - peanut butter has 21.6g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does peanut butter or oat milk contain more calcium?
Both peanut butter and oat milk are high in calcium. Oat milk has 180% more calcium than peanut butter - peanut butter has 45mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does peanut butter or oat milk contain more potassium?
Peanut butter is a rich source of potassium and it has 20 times more potassium than oat milk - peanut butter has 745mg of potassium in 100 grams and oat milk has 35mg of potassium.