The shift to plant-based milks has been increasing due to many reasons including environmental sustainability and increased health benefits. But with so many options it could be very confusing to choose one over the other. One of these confusing options is oat milk versus peanut milk. 

In this blog, I will be comparing the two plant-based milks – oat and peanut over various factors so as to give you clear information to make a conscious choice.

Oat milk versus Peanut milk

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Comparative  Analysis Of Oat Milk Versus Peanut Milk Nutrition & Benefits

The table below gives the basic information about oat milk and peanut milk based on 15 criteria.

BASE INGREDIENTS
Oat milk 

Rolled oats & water                

Peanut milk

Peanuts & water

TASTE
Oat milk 

Sweat, creamy

Peanut milk

Nutty, earthy

DAILY INTAKE
Oat milk 

1 cup

Peanut milk

1 cup

CALORIES
Oat milk 

120*

Peanut milk

126*

FAT CONTENT
Oat milk 

5g *

Peanut milk

9.76 g*

PROTEIN CONTENT
Oat milk 

3 g*

Peanut milk

4.88 g*

CALCIUM CONTENT
Oat milk 

22-350 mg*

Peanut milk

24-268 mg*

RECOMMENDED TIME
Oat milk 

Morning or Night

Peanut milk

Morning

ENVIRONMENTAL IMPACT
Oat milk 

Positive 

Peanut milk

Positive

VEGAN FRIENDLINESS
Oat milk 

Yes

Peanut milk

Yes

ORAL HEALTH OUTCOME
Oat milk 

Good 

Peanut milk

Good

TUMMY HEALTH OUTCOME
Oat milk 

Good

Peanut milk

Good 

BODILY COOLING EFFECT
Oat milk 

Very good 

Peanut milk

Good

BODILY HYDRATION EFFECT
Oat milk 

Good

Peanut milk

Good

ADDITIVES
Oat milk 

Honey & flavors 

Peanut milk

Brown sugar, vanilla,

*Source: USDA; Quantity defined is 1 cup

Hope the above comparison helped you gain a glimpse of oat milk and peanut milk’s overall benefits. Let me elaborate on each pointer in detail for better clarity.

Oat Milk Vs Peanut Milk: What Goes Into These Plant Milks?

Oat milk is a grain-based milk made from rolled or steel-cut oats. To make oat milk, blend oats with the required amount of cold water for a few seconds to avoid a glue-like consistency. Oat milk does not require straining and can be stored as such.

Peanut milk is made from hulled peanuts. They can be made from both soaked and roasted peanuts. Peanuts are blended with water and are strained to make peanut milk.

Which Appeals Better To Your Palate Between Oat Milk And Peanut Milk?

Oat milk has a neutral flavour with a creamy texture. It has sweet undertones and an appealing taste. In homemade oat milk, the texture may differ based on the use of water. 

Peanut milk has a nutty and earthy flavour. It has a smooth silky texture and can be consumed as such. If you are not used to consuming peanuts, you can try peanut milk with some natural sweeteners to balance the flavour. 

Reviewing The Quantity Of Consumption For Oat Milk & Peanut Milk

A cup of oat milk intake is ideal for a day. It is a wonderful source of many essential nutrients that are required for day-to-day functioning. Oat milk also has phytic acid which can hinder the absorption of nutrients. Hence, consuming it in moderation will be more beneficial. 

A cup of peanut milk is sufficient for a day. It is loaded with some essential vitamins and is rich in fats so moderate consumption is good. If you are wondering about oat milk vs peanut milk nutrition, both milks have a diverse profile of nutrients required for a proactive lifestyle. 

Oat Milk Vs Peanut Milk: What Can Fulfill Your Everyday Calorie Needs?

Oat milk is low in calories in comparison to peanut milk. They are loaded with micronutrients and carbohydrates that can energise you and keep you going. 

Being higher in calories than oat milk, Peanut milk makes for an excellent post-workout drink or to consume in between a hectic work break. However, if you are looking for low-calorie drinks, oat milk is a great option. 

What Contributes To Good Fat Levels Between Oat & Peanut Milk?

Oat milk is known for its heart health benefits. There are research results that show how regular consumption of oat milk can reduce cholesterol levels and aid in maintaining a healthy heart. 

Peanut milk, like many other plant milks, is an excellent source of unsaturated fats otherwise called heart-healthy fats. They are very good at reducing heart risks and keeping it healthy. If low-fat consumption is your goal, oat milk can help you better than peanut milk. 

Oat Milk Vs Peanut Milk: Which Has More Protein Content?

Oat milk is low in protein yet it is a good source of essential amino acids, the building blocks of our body. They help us in strengthening the muscles and proper growth of the entire body

Among the plant-based milks, peanut milk is one of the few that has a relatively higher quantity of protein. In comparison to oat milk, it has higher protein content. This helps in bodybuilding, strengthening muscles and enhancing healthy hair. 

Which Can You Opt For Strong Bones Between Oat Milk And Peanut Milk?

Many plant-based milks lack calcium including oat milk and peanut milk. Both are low in calcium which is a vital mineral for bone health. The market versions of oat milk and peanut milk are generally fortified with calcium and other vitamins to compensate for the lack of calcium.

Besides this, both oat milk and peanut milk are good sources of magnesium and vitamin D that help in better absorption of calcium and increasing bone density

Oat Milk Vs Peanut Milk: Which Time Works Great For Consumption?

Oat milk can be a great accompaniment to your breakfast. Consuming a cup of oat milk in the morning takes care of your nourishment for the day. It is a very satiating drink and keeps one full for a long time. When consumed at night, it helps to sleep well due to its sleep-inducing vitamin called thiamin

Peanut milk is ideal to consume in the morning. It is a good source of nutrients such as iron and B vitamins especially B6 vitamins that helps in energising and regulates the day-to-day body functions. Opting for a glass of peanut milk in the morning sets you up for a good start. 

What Can Be A Sustainable Choice Between Oat Milk And Peanut Milk?

Oat production is less sustainable when compared to peanut milk due to its slightly higher rate of water consumption. However, overall oat milk has less carbon emissions which is good for the planet.

Peanut production is more sustainable as it consumes less water, uses less fertilisers and doesn’t cause soil damage. Their water and carbon footprint is very low compared to dairy and other plant-based milks. To make it more sustainable, always opt for locally available plant milk options. 

Oat Milk Vs Peanut Milk: Can They Be Considered As Vegan Options?

Vegan represents everything plant-based. When it comes to consuming vegan or plant-based milk there are many factors to be considered including a sufficient supply of essential nourishment.

Oat milk and peanut milk are completely vegan. Making vegan milks a part of a balanced nutrient-rich diet helps in long-term health.  

What Can Be More Beneficial For Oral Health Between Oat & Peanut Milk?

Oral health is often overlooked when it comes to the food choices we make. Oral health is an indication of overall health and it should be reflected in the food we eat. Apart from calcium which is required for strong teeth, there are other vital vitamins and minerals that are required for overall oral health.

While homemade versions of Oat milk and peanut milk lack a good quantity of calcium, they are good sources of oral-friendly minerals like phosphorus and magnesium. They help in fighting off infections and keep the gums and teeth healthy.

Which Has Better Benefits For Tummy Between Oat Milk And Peanut Milk?

Both oat milk and peanut milk are lactose-free and gluten-free. They are fibre rich and help in the better functioning of the digestive system.

Our gut needs micronutrients to function efficiently. Peanut milk and oat milk are good sources of micronutrients like vitamin K, B vitamins and vitamin E. These nutrients help in preventing infections, enhance the growth of good bacteria and improve metabolism. Thus, both the milks offer good support for tummy health.

Oat Milk Vs Peanut Milk: How Good They Are As Body Coolants?

Oat milk is a naturally cooling food. It is great to cool down your body on a hot summer day. A chilled glass of oat milk can reduce body heat and balance the temperature. 

Peanut milk is not a natural cooling drink. It is best suited for winters to warm the body. However since it is made with adequate amounts of water, it can help in cooling down.

Oat Milk Vs Peanut Milk: Which Is A Better Hydrating Drink?

Oat milk and peanut milk are good sources of potassium, an electrolyte that is very essential to maintain the water levels of the body. 

Both oat milk and peanut milk have properties that can aid skin health. The generous amounts of water in both drinks also keep the body hydrated.

What Flavours Go Well With Oat Milk And Peanut Milk?

Oat milk has become a versatile drink in many ways. It can be consumed with flavours like vanilla, cocoa, cinnamon or with coffee. It is blended with fruits to make breakfast smoothies and is poured over granola or breakfast cereals. 

Peanut milk with its nutty flavour can be consumed as such. It goes well with jaggery and kids love it. Peanut milk is also used as a substitute for dairy in coffee and shakes. If you are thinking about options like oats milk vs peanut milkshakes, oat milk could be a better option due to its mild flavour.

As our detailed discussion comes to an end, let me address the most asked question, oat milk vs peanut milk which is better? Since both oat milk and peanut milk have their benefits, your nutritional requirements can decide what will work better for you.

 I hope this blog added value to your choice between oat milk and peanut milk.