Oats vs. Peanut Flour
Nutrition comparison of Oats and Peanut Flour
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
peanut flour
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and peanut flour:
- Both oats and peanut flour are high in calcium, calories, carbohydrates, dietary fiber, iron, potassium and protein.
- Peanut flour has 18.3 times less saturated fat than oat.
- Peanut flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Peanut Flour (Peanut flour, defatted) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and peanut flour are high in calories. Oat has 19% more calories than peanut flour - oat has 389 calories per 100 grams and peanut flour has 327 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and heavier in fat compared to peanut flour per calorie. Oats has a macronutrient ratio of 17:67:16 and for peanut flour, 59:39:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Peanut Flour | |
|---|---|---|
| Protein | 17% | 59% |
| Carbohydrates | 67% | 39% |
| Fat | 16% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Both oats and peanut flour are high in carbohydrates. Oat has 91% more carbohydrates than peanut flour - oat has 66.3g of total carbs per 100 grams and peanut flour has 34.7g of carbohydrates.
dietary fiber
Both oats and peanut flour are high in dietary fiber. Peanut flour has 49% more dietary fiber than oat - oat has 10.6g of dietary fiber per 100 grams and peanut flour has 15.8g of dietary fiber.
sugar
Oat has less sugar than peanut flour - peanut flour has 8.2g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and peanut flour are high in protein. Peanut flour has 209% more protein than oat - oat has 16.9g of protein per 100 grams and peanut flour has 52.2g of protein.
Fat
saturated fat
Peanut flour has 18.3 times less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and peanut flour has 0.06g of saturated fat.
Vitamins
Vitamin E
Peanut flour and oats contain similar amounts of Vitamin E - peanut flour has 0.05mg of Vitamin E per 100 grams and oat does not contain significant amounts.
The B Vitamins
Peanut flour has more riboflavin, niacin, pantothenic acid, Vitamin B6 and folate. Both oats and peanut flour contain significant amounts of thiamin.
| Oats | Peanut Flour | |
|---|---|---|
| Thiamin | 0.763 MG | 0.7 MG |
| Riboflavin | 0.139 MG | 0.48 MG |
| Niacin | 0.961 MG | 27 MG |
| Pantothenic acid | 1.349 MG | 2.744 MG |
| Vitamin B6 | 0.119 MG | 0.504 MG |
| Folate | 56 UG | 248 UG |
Minerals
calcium
Both oats and peanut flour are high in calcium. Peanut flour has 159% more calcium than oat - oat has 54mg of calcium per 100 grams and peanut flour has 140mg of calcium.
iron
Both oats and peanut flour are high in iron. Oat has 125% more iron than peanut flour - oat has 4.7mg of iron per 100 grams and peanut flour has 2.1mg of iron.
potassium
Both oats and peanut flour are high in potassium. Peanut flour has 201% more potassium than oat - oat has 429mg of potassium per 100 grams and peanut flour has 1290mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than peanut flour per 100 grams.
| Oats | Peanut Flour | |
|---|---|---|
| linoleic acid | 2.424 G | 0.143 G |
| Total | 2.424 G | 0.143 G |
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 Oats or Peanut Flour .
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Peanut Flour (Peanut flour, defatted) .
Oats g
()
|
Daily Values (%) |
Peanut Flour g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
|
G % | |
| G % |
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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 % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
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MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
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5% | magnesium | 5% |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin K | 5% |
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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% |
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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% |
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UG % | |
| UG % |
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5% | iodine | 5% |
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UG % | |
| MG % |
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5% | manganese | 5% |
|
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| UG % |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
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5% | selenium | 5% |
|
UG % | |
| MG % |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does oats or peanut flour contain more calories in 100 grams?Both oats and peanut flour are high in calories. Oat has 20% more calories than peanut flour - oat has 389 calories in 100g and peanut flour has 327 calories.
Is oats or peanut flour better for protein?
Both oats and peanut flour are high in protein. Peanut flour has 210% more protein than oat - oat has 16.9g of protein per 100 grams and peanut flour has 52.2g of protein.
Does oats or peanut flour have more carbohydrates?
By weight, both oats and peanut flour are high in carbohydrates. oat has 90% more carbohydrates than peanut flour - oat has 66.3g of carbs for 100g and peanut flour has 34.7g of carbohydrates.
Does oats or peanut flour contain more calcium?
Both oats and peanut flour are high in calcium. Peanut flour has 160% more calcium than oat - oat has 54mg of calcium in 100 grams and peanut flour has 140mg of calcium.
Does oats or peanut flour contain more iron?
Both oats and peanut flour are high in iron. Oat has 130% more iron than peanut flour - oat has 4.7mg of iron in 100 grams and peanut flour has 2.1mg of iron.
Does oats or peanut flour contain more potassium?
Both oats and peanut flour are high in potassium. Peanut flour has 200% more potassium than oat - oat has 429mg of potassium in 100 grams and peanut flour has 1290mg of potassium.