Oat Milk vs. Egg
Nutrition comparison of Oat Milk and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oat milk
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and egg:
- Both egg and oat milk are high in calcium.
- Egg has 8.8 times less carbohydrates than oat milk.
- Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Egg has signficantly more iron than oat milk.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and oat milk has 73% less calories than egg - egg has 143 calories per 100 grams and oat milk has 38 calories.
For macronutrient ratios, oat milk is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Egg | |
|---|---|---|
| Protein | 13% | 36% |
| Carbohydrates | 73% | 2% |
| Fat | 14% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 8.8 times less carbohydrates than oat milk - egg has 0.72g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than egg - oat milk has 0.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and oat milk contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 905% more protein than oat milk - egg has 12.6g of protein per 100 grams and oat milk has 1.3g of protein.
Fat
saturated fat
Oat milk has less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and oat milk does not contain significant amounts.
trans fat
Both egg and oat milk are low in trans fat - egg has 0.04g of trans fat per 100 grams and oat milk does not contain significant amounts.
cholesterol
Egg is high in cholesterol and oat milk has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and oat milk does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than oat milk - egg has 160ug of Vitamin A per 100 grams and oat milk does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has 148% more Vitamin D than oat milk - egg has 82iu of Vitamin D per 100 grams and oat milk has 33iu of Vitamin D.
Vitamin E
Egg has more Vitamin E than oat milk - egg has 1.1mg of Vitamin E per 100 grams and oat milk does not contain significant amounts.
Vitamin K
Egg and oat milk contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and oat milk does not contain significant amounts.
The B Vitamins
Egg has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Oat Milk | Egg | |
|---|---|---|
| Thiamin | ~ | 0.04 MG |
| Riboflavin | 0.142 MG | 0.457 MG |
| Niacin | ~ | 0.075 MG |
| Pantothenic acid | ~ | 1.533 MG |
| Vitamin B6 | ~ | 0.17 MG |
| Folate | ~ | 47 UG |
| Vitamin B12 | 0.38 UG | 0.89 UG |
Minerals
calcium
Both egg and oat milk are high in calcium. Oat milk has 123% more calcium than egg - egg has 56mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Egg has signficantly more iron than oat milk - egg has 1.8mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Egg has 294% more potassium than oat milk - egg has 138mg 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 (%) |
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 egg or oat milk contain more calories in 100 grams?Egg is high in calories and oat milk has 70% less calories than egg - egg has 143 calories in 100g and oat milk has 38 calories.
Is egg or oat milk better for protein?
Egg is a fantastic source of protein and it has 910% more protein than oat milk - egg has 12.6g of protein per 100 grams and oat milk has 1.3g of protein.
Does egg or oat milk have more carbohydrates?
By weight, egg has 8.8 times fewer carbohydrates than oat milk - egg has 0.72g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does egg or oat milk contain more calcium?
Both egg and oat milk are high in calcium. Oat milk has 120% more calcium than egg - egg has 56mg of calcium in 100 grams and oat milk has 125mg of calcium.