Oat Milk vs. Egg White
Nutrition comparison of Oat Milk and Egg White
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 white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oat milk and egg white:
- Egg white has 8.7 times less carbohydrates than oat milk.
- Egg white has more riboflavin, niacin, pantothenic acid and folate, however, oat milk contains more Vitamin B12.
- Egg white is a great source of protein.
- Oat milk is an excellent source of calcium.
USDA sources for nutritional information: Oat Milk (VANILLA OAT OATMILK, VANILLA) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg white and oat milk contain similar amounts of calories - egg white has 52 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 heavier in fat compared to egg white per calorie. Oat milk has a macronutrient ratio of 13:73:14 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oat Milk | Egg White | |
|---|---|---|
| Protein | 13% | 89% |
| Carbohydrates | 73% | 5% |
| Fat | 14% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 8.7 times less carbohydrates than oat milk - egg white has 0.73g of total carbs per 100 grams and oat milk has 7.1g of carbohydrates.
dietary fiber
Oat milk has more dietary fiber than egg white - oat milk has 0.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and oat milk contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and oat milk has 2.1g of sugar.
Protein
protein
Egg white is a great source of protein and it has 772% more protein than oat milk - egg white has 10.9g of protein per 100 grams and oat milk has 1.3g of protein.
Vitamins
Vitamin A
Oat milk has more Vitamin A than egg white - oat milk has 37.5ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin D
Oat milk has more Vitamin D than egg white - oat milk has 33iu of Vitamin D per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Egg white has more riboflavin, niacin, pantothenic acid and folate, however, oat milk contains more Vitamin B12.
| Oat Milk | Egg White | |
|---|---|---|
| Thiamin | ~ | 0.004 MG |
| Riboflavin | 0.142 MG | 0.439 MG |
| Niacin | ~ | 0.105 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | ~ | 0.005 MG |
| Folate | ~ | 4 UG |
| Vitamin B12 | 0.38 UG | 0.09 UG |
Minerals
calcium
Oat milk is an excellent source of calcium and it has 16 times more calcium than egg white - egg white has 7mg of calcium per 100 grams and oat milk has 125mg of calcium.
iron
Egg white and oat milk contain similar amounts of iron - egg white has 0.08mg of iron per 100 grams and oat milk has 0.3mg of iron.
potassium
Egg white has 366% more potassium than oat milk - egg white has 163mg 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 White 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 white or oat milk contain more calories in 100 grams?Egg white and oat milk contain similar amounts of calories - egg white has 52 calories in 100g and oat milk has 38 calories.
Is egg white or oat milk better for protein?
Egg white is a great source of protein and it has 770% more protein than oat milk - egg white has 10.9g of protein per 100 grams and oat milk has 1.3g of protein.
Does egg white or oat milk have more carbohydrates?
By weight, egg white has 8.7 times fewer carbohydrates than oat milk - egg white has 0.73g of carbs for 100g and oat milk has 7.1g of carbohydrates.
Does egg white or oat milk contain more calcium?
Oat milk is a rich source of calcium and it has 16 times more calcium than egg white - egg white has 7mg of calcium in 100 grams and oat milk has 125mg of calcium.