Oatmeal vs. Fried Egg
Nutrition comparison of Oatmeal and Cooked Fried Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oatmeal
versus
cooked
fried egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oatmeal and fried egg:
- Both fried egg and oatmeal are high in calcium, calories and protein.
- Fried egg is a great source of Vitamin D.
- Fried egg is an excellent source of Vitamin A.
- Oatmeal has 74% less saturated fat than fried egg.
- Oatmeal has more thiamin and niacin, however, fried 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 Fried Egg (Egg, whole, cooked, fried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both fried egg and oatmeal are high in calories. Oatmeal has 87% more calories than fried egg - fried egg has 196 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 fried egg per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for fried egg, 29:2:70 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oatmeal | Fried Egg | |
|---|---|---|
| Protein | 17% | 29% |
| Carbohydrates | 69% | 2% |
| Fat | 15% | 70% |
| Alcohol | ~ | ~ |
carbohydrates
Oatmeal is high in carbohydrates and fried egg has 99% less carbohydrates than oatmeal - fried egg has 0.83g 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 fried egg - oatmeal has 9.8g of dietary fiber per 100 grams and fried egg does not contain significant amounts.
sugar
Fried egg and oatmeal contain similar amounts of sugar - fried egg has 0.4g of sugar per 100 grams and oatmeal has 1g of sugar.
Protein
protein
Both fried egg and oatmeal are high in protein. Oatmeal has 18% more protein than fried egg - fried egg has 13.6g of protein per 100 grams and oatmeal has 16g of protein.
Fat
saturated fat
Oatmeal has 74% less saturated fat than fried egg - fried egg has 4.3g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.
trans fat
Both fried egg and oatmeal are low in trans fat - fried egg has 0.04g of trans fat per 100 grams and oatmeal does not contain significant amounts.
cholesterol
Fried egg is high in cholesterol and oatmeal has less cholesterol than fried egg - fried egg has 401mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.
Vitamins
Vitamin A
Fried egg is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - fried egg has 219ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.
Vitamin D
Fried egg is a great source of Vitamin D and it has more Vitamin D than oatmeal - fried egg has 88iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.
Vitamin E
Fried egg and oatmeal contain similar amounts of Vitamin E - fried egg has 1.3mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.
Vitamin K
Fried egg has more Vitamin K than oatmeal - fried egg has 5.6ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.
The B Vitamins
Oatmeal has more thiamin and niacin, however, fried egg contains more riboflavin, pantothenic acid and Vitamin B12. Both oatmeal and fried egg contain significant amounts of Vitamin B6 and folate.
| Oatmeal | Fried Egg | |
|---|---|---|
| Thiamin | 0.73 MG | 0.044 MG |
| Riboflavin | 0.14 MG | 0.495 MG |
| Niacin | 0.78 MG | 0.082 MG |
| Pantothenic acid | ~ | 1.66 MG |
| Vitamin B6 | 0.12 MG | 0.184 MG |
| Folate | 32 UG | 51 UG |
| Vitamin B12 | ~ | 0.97 UG |
Minerals
calcium
Both fried egg and oatmeal are high in calcium. Fried egg has 19% more calcium than oatmeal - fried egg has 62mg of calcium per 100 grams and oatmeal has 52mg of calcium.
iron
Oatmeal is an excellent source of iron and it has 122% more iron than fried egg - fried egg has 1.9mg of iron per 100 grams and oatmeal has 4.2mg of iron.
potassium
Oatmeal is an excellent source of potassium and it has 130% more potassium than fried egg - fried egg has 152mg 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 (%) |
Cooked Fried 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 fried egg or oatmeal contain more calories in 100 grams?Both fried egg and oatmeal are high in calories. Oatmeal has 90% more calories than fried egg - fried egg has 196 calories in 100g and oatmeal has 367 calories.
Does fried egg or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and fried egg has 100% fewer carbohydrates than oatmeal - fried egg has 0.83g of carbs for 100g and oatmeal has 67g of carbohydrates.
Does fried egg or oatmeal contain more calcium?
Both fried egg and oatmeal are high in calcium. Fried egg has 20% more calcium than oatmeal - fried egg has 62mg of calcium in 100 grams and oatmeal has 52mg of calcium.
Does fried egg or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 120% more iron than fried egg - fried egg has 1.9mg of iron in 100 grams and oatmeal has 4.2mg of iron.
Does fried egg or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 130% more potassium than fried egg - fried egg has 152mg of potassium in 100 grams and oatmeal has 350mg of potassium.