Oatmeal vs. Egg
Nutrition comparison of Oatmeal and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and egg:
- Both egg and oatmeal are high in calcium, calories and protein.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Oatmeal has 64% less saturated fat than egg.
- Oatmeal has more thiamin and niacin, however, 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 Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both egg and oatmeal are high in calories. Oatmeal has 157% more calories than egg - egg has 143 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 egg per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Egg | |
|---|---|---|
| Protein | 17% | 36% |
| Carbohydrates | 69% | 2% |
| Fat | 15% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and egg has 99% less carbohydrates than oatmeal - egg has 0.72g 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 - oatmeal has 9.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and oatmeal contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both egg and oatmeal are high in protein. Oatmeal has 27% more protein than egg - egg has 12.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 64% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both egg and oatmeal are low in trans fat - egg has 0.04g of trans fat per 100 grams and oatmeal does not contain significant amounts.
cholesterol
Egg is high in cholesterol and oatmeal has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - egg has 160ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than oatmeal - egg has 82iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Egg and oatmeal contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Egg and oatmeal contain similar amounts of Vitamin K - 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, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both oatmeal and egg contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Egg | |
|---|---|---|
| Thiamin | 0.73 MG | 0.04 MG |
| Riboflavin | 0.14 MG | 0.457 MG |
| Niacin | 0.78 MG | 0.075 MG |
| Pantothenic acid | ~ | 1.533 MG |
| Vitamin B6 | 0.12 MG | 0.17 MG |
| Folate | 32 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Both egg and oatmeal are high in calcium. Egg has a little more calcium (8%) than oatmeal by weight - egg has 56mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 140% more iron than egg - egg has 1.8mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 154% more potassium than egg - egg has 138mg 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 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 oatmeal contain more calories in 100 grams?Both egg and oatmeal are high in calories. Oatmeal has 160% more calories than egg - egg has 143 calories in 100g and oatmeal has 367 calories.
Is egg or oatmeal better for protein?
Both egg and oatmeal are high in protein. Oatmeal has 30% more protein than egg - egg has 12.6g of protein per 100 grams and oatmeal has 16g of protein.
Does egg or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and egg has 100% fewer carbohydrates than oatmeal - egg has 0.72g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does egg or oatmeal contain more calcium?
Both egg and oatmeal are high in calcium. Egg has a little more calcium ( 10%) than oatmeal by weight - egg has 56mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does egg or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 140% more iron than egg - egg has 1.8mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does egg or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 150% more potassium than egg - egg has 138mg of potassium in 100 grams and oatmeal has 350mg of potassium.