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Oats vs Split Peas: Difference & Similarities

This article explains the key similarities and differences between oats and split peas, foods from the grains and legumes food groups. Read on to learn more about the oats vs split peas comparison.
Dennis Gillett, Health & Fitness Writer

Written by Dennis Gillett, Health & Fitness Writer. Updated on February 15, 2023.

Although oats and split peas belong to different food groups, while oats belong is a grain, and split peas belong to legumes food group, and it’s not that common to compare foods from different groups, people are often interested in these comparisons as well.

That’s why we decided to create an in-depth article that compares oats and split peas, their nutritional values, similarities, differences, macronutrients, and micronutrients – vitamins and minerals.

Generally speaking, foods from grains and legume food groups are both high in carbs and protein and valuable addition to a plant-based diet.

Now, let’s see how oats and split peas compare specifically.


Oats (Avena sativa) is a type of cereal grain grown for their edible seeds, also known as groats.

They are a good source of dietary fibers, particularly beta-glucan, which has been linked to various health benefits such as reducing cholesterol levels and improving digestion. They also provide a good source of vitamins, minerals, and antioxidants such as vitamin E, zinc, iron, and manganese.

Oats are a staple ingredient in many breakfast foods such as oatmeal, granola, and muesli. They can also be used as an ingredient in baking, added to smoothies, and used as breading for meat and fish dishes. Oat flour, made from ground oats, can also be a gluten-free alternative in baking.

Oats are also considered a functional food, as they have been shown to positively impact health when consumed regularly as part of a balanced diet.

Oats is an excellent source of Vitamin B1 (Thiamine), and Vitamin B5 (Pantothenic acid).

It also contains a good amount of Vitamin B2 (Riboflavin), and Vitamin B9 (Folate) and some Vitamin B3 (Niacin), and Vitamin B6 (Pyroxidine).

Split Peas

Split peas (Pisum sativum) are a type of legume that are native to the Middle East and have been grown for thousands of years.

They are made by splitting dried peas and removing the outer skin, resulting in a small, round, flat legume that is green or yellow in color.

Split peas are a popular ingredient in many dishes, such as split pea soup, and are highly valued for their nutritional content.

One of the main health benefits of split peas is their high protein content.

They are a good source of plant-based protein, making them a popular choice for vegetarians and vegans.

Split peas are also high in fiber, which can help to improve digestion and lower cholesterol levels.

They are rich in nutrients such as iron, potassium, and B vitamins. They also contain several plant compounds that have been shown to have antioxidant and anti-inflammatory effects.

Split Peas are an excellent source of Vitamin B1 (Thiamine).

They also contain a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin K and some Vitamin A, Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

Oats vs Split Peas Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing oats vs split peas.

This comparison will start by comparing the caloric value of oats and split peas and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

OatsSplit Peas
Energy389 kcal364 kcal
Carbs66.3 g61.6 g
Sugar0 g3.14 g
Fiber10.6 g22.2 g
Protein16.9 g23.1 g
Fat6.9 g3.89 g
Saturated Fat1.22 g0.408 g

Oats vs Split Peas Calories

Most calories in raw grains and legumes come from carbs. Peanuts are an exception here, but they are often considered a nut instead of a legume because of their nutritional profile.

Comparing split peas vs oats for weight loss, split peas are slightly lower in calories, with 364 calories per 100 grams, compared to 389 calories per 100 grams of oats.

However, both oats and split peas can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Oats vs Split Peas Protein

Legumes and most legume products, including oats and split peas, are important sources of plant-based protein.

Split Peas offer around 27% more protein than oats.

Split Peas have 23.1 grams of protein per 100 grams, while oats has 16.9 grams of protein per 100 grams.

Oats vs Split Peas Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in oats and split peas.

The total amount of carbohydrates is around 7% higher in oats than in split peas. It have 66.3 grams per 100 grams, compared to 61.6 grams in split peas.

There’s less sugar in oats than in split peas, 100% precisely.

One handful of oats (28 grams) contains 0 grams of sugar, while the same amount of split peas contains 0.9 grams.

Lastly, let’s take a look at the dietary fiber in oats and split peas.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 6.2 grams of fiber per portion, split peas are a better source of fiber than oats which offer 3 grams per portion.

Oats vs Split Peas Fats

Like most other grains and legumes, with the exception of lupins and peanuts, oats and split peas are low in fat.

Fats in oats and split peas are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in oats and split peas:

  • Oats: 6.9 grams per 100 grams
  • Split Peas: 3.9 per 100 grams

Speaking of saturated fats, split peas are 67% lower in saturated fats.

Split Peas and oats contain 0.4 grams and 1.2 grams of saturated fat per 100 grams, respectively.

Oats vs Split Peas Vitamins Content

This section will discuss the vitamin content of oats and split peas.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Oats has a higher amount of vitamin A, vitamin C, vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin E, and vitamin K.

However, split peas have a higher amount of vitamin B1 (Thiamine), vitamin B5 (Pantothenic acid), and vitamin B9 (Folate).

Oats and split peas contain the same amount of vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins oats and split peas contain side by side, so you can easily compare them.

OatsSplit Peas
Vitamin A0149 IU
Vitamin C01.8 mg
Vitamin D00
Vitamin B1 (Thiamine)0.763 mg0.719 mg
Vitamin B2 (Riboflavin)0.139 mg0.244 mg
Vitamin B3 (Niacin)0.961 mg3.61 mg
Vitamin B5 (Pantothenic acid)1.35 mg0.962 mg
Vitamin B6 (Pyroxidine)0.119 mg0.14 mg
Vitamin B9 (Folate)56 µg15 µg
Vitamin B12 (Cobalamin)00
Vitamin E0.05 mg0.12 mg
Vitamin K0.9 µg15.9 µg

Oats vs Split Peas Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc or, iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the oats and split peas comparison focuses on their mineral content.

Oats is a better source of copper, iron, potassium, selenium, and sodium than split peas.

On the other hand, split peas are a higher amount of calcium, magnesium, manganese, phosphorus, and zinc.

Oats and split peas contain the same amount of fluoride.

Check out the table below to learn how oats and split peas compare when it comes to mineral content.

OatsSplit Peas
Calcium54 mg46 mg
Copper0.626 mg0.809 mg
Iron4.72 mg4.73 mg
Magnesium177 mg63 mg
Manganese4.92 mg1.19 mg
Phosphorus523 mg334 mg
Potassium429 mg852 mg
Selenium2.7 µg10.7 µg
Sodium2 mg5 mg
Zinc3.97 mg3.49 mg

The Final Word

Oats and split peas are highly nutritious and a great addition to a plant-based diet.

Both oats and split peas are high in specific vitamins and minerals, and including them in your diet will give you the most benefits they offer.

Antioxidants found in grains and legumes can help to protect cells from damage and may reduce the risk of certain diseases and the effects of aging.

Additionally, the fiber and other nutrients in these foods can support the health of the digestive system and may even help to prevent certain digestive cancers.

Legumes and grains are a versatile food that can be incorporated into any meal of the day, including breakfast, lunch, or dinner. They can be served hot or cold, making them a convenient and tasty addition to a variety of dishes.


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