Oatmeal vs. Egg White
Nutrition comparison of Oatmeal and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and egg white:
- Both egg white and oatmeal are high in protein.
- Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Oatmeal is a great source of calcium.
- 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 White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oatmeal is high in calories and egg white has 86% less calories than oatmeal - egg white has 52 calories per 100 grams and oatmeal has 367 calories.
For macronutrient ratios, oatmeal is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for egg white, 89:5:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Egg White | |
|---|---|---|
| Protein | 17% | 89% |
| Carbohydrates | 69% | 5% |
| Fat | 15% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and egg white has 99% less carbohydrates than oatmeal - egg white has 0.73g 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 white - oatmeal has 9.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and oatmeal contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both egg white and oatmeal are high in protein. Oatmeal has 47% more protein than egg white - egg white has 10.9g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Egg white has less saturated fat than oatmeal - oatmeal has 1.1g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin E
Oatmeal has more Vitamin E than egg white - oatmeal has 0.47mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
| Oatmeal | Egg White | |
|---|---|---|
| Thiamin | 0.73 MG | 0.004 MG |
| Riboflavin | 0.14 MG | 0.439 MG |
| Niacin | 0.78 MG | 0.105 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | 0.12 MG | 0.005 MG |
| Folate | 32 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Oatmeal is a great source of calcium and it has 643% more calcium than egg white - egg white has 7mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 51 times more iron than egg white - egg white has 0.08mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 115% more potassium than egg white - egg white has 163mg 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 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 oatmeal contain more calories in 100 grams?Oatmeal is high in calories and egg white has 90% less calories than oatmeal - egg white has 52 calories in 100g and oatmeal has 367 calories.
Is egg white or oatmeal better for protein?
Both egg white and oatmeal are high in protein. Oatmeal has 50% more protein than egg white - egg white has 10.9g of protein per 100 grams and oatmeal has 16g of protein.
Does egg white or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and egg white has 100% fewer carbohydrates than oatmeal - egg white has 0.73g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does egg white or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 51 times more iron than egg white - egg white has 0.08mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does egg white or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 120% more potassium than egg white - egg white has 163mg of potassium in 100 grams and oatmeal has 350mg of potassium.