Oatmeal vs. Boiled Egg
Nutrition comparison of Oatmeal and Cooked Boiled Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
boiled egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and boiled egg:
- Both boiled egg and oatmeal are high in calcium, calories and protein.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Oatmeal has 66% less saturated fat than boiled egg.
- Oatmeal has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both boiled egg and oatmeal are high in calories. Oatmeal has 137% more calories than boiled egg - boiled egg has 155 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Boiled Egg | |
|---|---|---|
| Protein | 17% | 34% |
| Carbohydrates | 69% | 3% |
| Fat | 15% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and boiled egg has 98% less carbohydrates than oatmeal - boiled egg has 1.1g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.
dietary fiber
Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - oatmeal has 9.8g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Boiled egg and oatmeal contain similar amounts of sugar - boiled egg has 1.1g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both boiled egg and oatmeal are high in protein. Oatmeal has 27% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 66% less saturated fat than boiled egg - boiled egg has 3.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and oatmeal has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than oatmeal - boiled egg has 149ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than oatmeal - boiled egg has 87iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Boiled egg and oatmeal contain similar amounts of Vitamin E - boiled egg has 1mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Boiled egg and oatmeal contain similar amounts of Vitamin K - boiled egg has 0.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and niacin, however, boiled egg contains more riboflavin, pantothenic acid and Vitamin B12. Both oatmeal and boiled egg contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Boiled Egg | |
|---|---|---|
| Thiamin | 0.73 MG | 0.066 MG |
| Riboflavin | 0.14 MG | 0.513 MG |
| Niacin | 0.78 MG | 0.064 MG |
| Pantothenic acid | ~ | 1.398 MG |
| Vitamin B6 | 0.12 MG | 0.121 MG |
| Folate | 32 UG | 44 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Both boiled egg and oatmeal are high in calcium. Boiled egg is very similar to boiled egg for calcium - boiled egg has 50mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 253% more iron than boiled egg - boiled egg has 1.2mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 178% more potassium than boiled egg - boiled egg has 126mg of potassium per 100 grams and oatmeal has 350mg 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.
Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Boiled Egg (Egg, whole, cooked, hard-boiled) .
Oatmeal g
()
|
Daily Values (%) |
Cooked Boiled Egg 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 boiled egg or oatmeal contain more calories in 100 grams?Both boiled egg and oatmeal are high in calories. Oatmeal has 140% more calories than boiled egg - boiled egg has 155 calories in 100g and oatmeal has 367 calories.
Is boiled egg or oatmeal better for protein?
Both boiled egg and oatmeal are high in protein. Oatmeal has 30% more protein than boiled egg - boiled egg has 12.6g of protein per 100 grams and oatmeal has 16g of protein.
Does boiled egg or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and boiled egg has 100% fewer carbohydrates than oatmeal - boiled egg has 1.1g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does boiled egg or oatmeal contain more calcium?
Both boiled egg and oatmeal are high in calcium. Boiled egg is very similar to boiled egg for calcium - boiled egg has 50mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does boiled egg or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 250% more iron than boiled egg - boiled egg has 1.2mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does boiled egg or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 180% more potassium than boiled egg - boiled egg has 126mg of potassium in 100 grams and oatmeal has 350mg of potassium.