Oats vs. Peanut Butter
Nutrition comparison of Oats and Peanut Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
peanut butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and peanut butter:
- Both oats and peanut butter are high in calcium, calories, dietary fiber, potassium and protein.
- Oat has more thiamin, however, peanut butter contains more niacin and Vitamin B6.
- Oat is an excellent source of iron.
- Peanut butter has signficantly more Vitamin E than oat.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Peanut Butter (Peanut butter, chunk style, with salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and peanut butter are high in calories. Peanut butter has 51% more calories than oat - oat has 389 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to peanut butter for protein. Oats has a macronutrient ratio of 17:67:16 and for peanut butter, 15:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Peanut Butter | |
|---|---|---|
| Protein | 17% | 15% |
| Carbohydrates | 67% | 14% |
| Fat | 16% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and peanut butter has 67% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Both oats and peanut butter are high in dietary fiber. Oat has 33% more dietary fiber than peanut butter - oat has 10.6g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Oat has less sugar than peanut butter - peanut butter has 8.4g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and peanut butter are high in protein. Peanut butter has 42% more protein than oat - oat has 16.9g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and oat has 84% less saturated fat than peanut butter - oat has 1.2g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin E
Peanut butter has signficantly more Vitamin E than oat - peanut butter has 6.3mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Peanut butter and oats contain similar amounts of Vitamin K - peanut butter has 0.5ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, however, peanut butter contains more niacin and Vitamin B6. Both oats and peanut butter contain significant amounts of riboflavin, pantothenic acid and folate.
| Oats | Peanut Butter | |
|---|---|---|
| Thiamin | 0.763 MG | 0.106 MG |
| Riboflavin | 0.139 MG | 0.111 MG |
| Niacin | 0.961 MG | 13.696 MG |
| Pantothenic acid | 1.349 MG | 1.118 MG |
| Vitamin B6 | 0.119 MG | 0.418 MG |
| Folate | 56 UG | 92 UG |
Minerals
calcium
Both oats and peanut butter are high in calcium. Oat has 20% more calcium than peanut butter - oat has 54mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Oat is an excellent source of iron and it has 148% more iron than peanut butter - oat has 4.7mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Both oats and peanut butter are high in potassium. Peanut butter has 74% more potassium than oat - oat has 429mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and peanut butter contain significant amounts of alpha linoleic acid (ALA).
| Oats | Peanut Butter | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.078 G |
| Total | 0.111 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than oat per 100 grams.
| Oats | Peanut Butter | |
|---|---|---|
| linoleic acid | 2.424 G | 13.854 G |
| other omega 6 | ~ | 0.64 G |
| Total | 2.424 G | 14.494 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 Butter (Peanut butter, chunk style, with salt) .
Oats g
()
|
Daily Values (%) |
Peanut Butter g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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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 % |
|
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 % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
|
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 % |
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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 peanut butter contain more calories in 100 grams?Both oats and peanut butter are high in calories. Peanut butter has 50% more calories than oat - oat has 389 calories in 100g and peanut butter has 589 calories.
Does oats or peanut butter have more carbohydrates?
By weight, oat is high in carbohydrates and peanut butter has 70% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does oats or peanut butter contain more calcium?
Both oats and peanut butter are high in calcium. Oat has 20% more calcium than peanut butter - oat has 54mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does oats or peanut butter contain more iron?
Oat is an abundant source of iron and it has 150% more iron than peanut butter - oat has 4.7mg of iron in 100 grams and peanut butter has 1.9mg of iron.
Does oats or peanut butter contain more potassium?
Both oats and peanut butter are high in potassium. Peanut butter has 70% more potassium than oat - oat has 429mg of potassium in 100 grams and peanut butter has 745mg of potassium.