Oat Milk vs. Peanuts
Nutrition comparison of Oat Milk and Peanuts
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
peanuts
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and peanuts:
- Both peanuts and oat milk are high in calcium.
- Oat milk has 67% less carbohydrates than peanut.
- Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12.
- Peanut has signficantly more Vitamin E than oat milk.
- Peanut is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Peanuts (Peanuts, all types, dry-roasted, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut is high in calories and oat milk has 94% less calories than peanut - peanut has 587 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 peanuts for protein. Oat milk has a macronutrient ratio of 13:73:14 and for peanuts, 16:14:71 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Peanuts | |
|---|---|---|
| Protein | 13% | 16% |
| Carbohydrates | 73% | 14% |
| Fat | 14% | 71% |
| Alcohol | ~ | ~ |
carbohydrates
Oat milk has 67% less carbohydrates than peanut - peanut has 21.3g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Peanut is an excellent source of dietary fiber and it has 950% more dietary fiber than oat milk - peanut has 8.4g of dietary fiber per 100 grams and oat milk has 0.8g of dietary fiber.
sugar
Peanuts and oat milk contain similar amounts of sugar - peanut has 4.9g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Peanut is an excellent source of protein and it has 18 times more protein than oat milk - peanut has 24.4g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Peanut is high in saturated fat and oat milk has less saturated fat than peanut - peanut has 7.7g of saturated fat per 100 grams and oat milk does not contain significant amounts.
trans fat
Both peanuts and oat milk are low in trans fat - peanut has 0.03g of trans fat per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Oat milk has more Vitamin A than peanut - oat milk has 37.5ug of Vitamin A per 100 grams and peanut does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than peanut - oat milk has 33iu of Vitamin D per 100 grams and peanut does not contain significant amounts.
Vitamin E
Peanut has signficantly more Vitamin E than oat milk - peanut has 4.9mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Peanut has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, oat milk contains more Vitamin B12. Both oat milk and peanuts contain significant amounts of riboflavin.
| Oat Milk | Peanuts | |
|---|---|---|
| Thiamin | ~ | 0.152 MG |
| Riboflavin | 0.142 MG | 0.197 MG |
| Niacin | ~ | 14.355 MG |
| Pantothenic acid | ~ | 1.011 MG |
| Vitamin B6 | ~ | 0.466 MG |
| Folate | ~ | 97 UG |
| Vitamin B12 | 0.38 UG | ~ |
Minerals
calcium
Both peanuts and oat milk are high in calcium. Oat milk has 116% more calcium than peanut - peanut has 58mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Peanut has 427% more iron than oat milk - peanut has 1.6mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Peanut is an excellent source of potassium and it has 17 times more potassium than oat milk - peanut has 634mg of potassium per 100 grams and oat milk has 35mg 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.
Oat Milk g
()
|
Daily Values (%) |
Peanuts 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 peanuts or oat milk contain more calories in 100 grams?Peanut is high in calories and oat milk has 90% less calories than peanut - peanut has 587 calories in 100g and oat milk has 38 calories.
Does peanuts or oat milk have more carbohydrates?
By weight, oat milk has 70% fewer carbohydrates than peanut - peanut has 21.3g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does peanuts or oat milk contain more calcium?
Both peanuts and oat milk are high in calcium. Oat milk has 120% more calcium than peanut - peanut has 58mg of calcium in 100 grams and oat milk has 125mg of calcium.
Does peanuts or oat milk contain more potassium?
Peanut is a rich source of potassium and it has 17 times more potassium than oat milk - peanut has 634mg of potassium in 100 grams and oat milk has 35mg of potassium.