Oatmeal vs. Egg Yolk
Nutrition comparison of Oatmeal and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and egg yolk:
- Both egg yolk and oatmeal are high in calcium, calories, iron and protein.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- Oatmeal has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Oatmeal is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg yolk and oatmeal are high in calories. Oatmeal has 14% more calories than egg yolk - egg yolk has 322 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much heavier in carbs, much lighter in fat and similar to egg yolk for protein. Oatmeal has a macronutrient ratio of 17:69:15 and for egg yolk, 20:5:75 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Egg Yolk | |
|---|---|---|
| Protein | 17% | 20% |
| Carbohydrates | 69% | 5% |
| Fat | 15% | 75% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and egg yolk has 95% less carbohydrates than oatmeal - egg yolk has 3.6g 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 egg yolk - oatmeal has 9.8g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and oatmeal contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both egg yolk and oatmeal are high in protein. Egg yolk is very similar to egg yolk for protein - egg yolk has 15.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and oatmeal has 88% less saturated fat than egg yolk - egg yolk has 9.6g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and oatmeal has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - egg yolk has 381ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than oatmeal - egg yolk has 218iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Egg yolk has 449% more Vitamin E than oatmeal - egg yolk has 2.6mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Egg yolk and oatmeal contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Oatmeal | Egg Yolk | |
|---|---|---|
| Thiamin | 0.73 MG | 0.176 MG |
| Riboflavin | 0.14 MG | 0.528 MG |
| Niacin | 0.78 MG | 0.024 MG |
| Pantothenic acid | ~ | 2.99 MG |
| Vitamin B6 | 0.12 MG | 0.35 MG |
| Folate | 32 UG | 146 UG |
| Vitamin B12 | ~ | 1.95 UG |
Minerals
calcium
Both egg yolk and oatmeal are high in calcium. Egg yolk has 148% more calcium than oatmeal - egg yolk has 129mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Both egg yolk and oatmeal are high in iron. Oatmeal has 54% more iron than egg yolk - egg yolk has 2.7mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 221% more potassium than egg yolk - egg yolk has 109mg 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.
Oatmeal g
()
|
Daily Values (%) |
Egg Yolk 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 yolk or oatmeal contain more calories in 100 grams?Both egg yolk and oatmeal are high in calories. Oatmeal has 10% more calories than egg yolk - egg yolk has 322 calories in 100g and oatmeal has 367 calories.
Does egg yolk or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and egg yolk has 100% fewer carbohydrates than oatmeal - egg yolk has 3.6g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does egg yolk or oatmeal contain more calcium?
Both egg yolk and oatmeal are high in calcium. Egg yolk has 150% more calcium than oatmeal - egg yolk has 129mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does egg yolk or oatmeal contain more iron?
Both egg yolk and oatmeal are high in iron. Oatmeal has 50% more iron than egg yolk - egg yolk has 2.7mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does egg yolk or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 220% more potassium than egg yolk - egg yolk has 109mg of potassium in 100 grams and oatmeal has 350mg of potassium.