Oats vs. Egg
Nutrition comparison of Oats and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and egg:
- Both oats and egg are high in calcium, calories and protein.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A.
- Oat has 61% less saturated fat than egg.
- Oat has more thiamin and niacin, however, egg contains more riboflavin and Vitamin B12.
- Oat is an excellent source of dietary fiber, iron and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and egg are high in calories. Oat has 172% more calories than egg - oat has 389 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Oats has a macronutrient ratio of 17:67:16 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Egg | |
|---|---|---|
| Protein | 17% | 36% |
| Carbohydrates | 67% | 2% |
| Fat | 16% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and egg has 99% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than egg - oat has 10.6g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Egg and oats contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and egg are high in protein. Oat has 34% more protein than egg - oat has 16.9g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Oat has 61% less saturated fat than egg - oat has 1.2g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and oats are low in trans fat - egg has 0.04g of trans fat per 100 grams and oat does not contain significant amounts.
cholesterol
Egg is high in cholesterol and oat has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than oat - egg has 160ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than oat - egg has 82iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Egg has more Vitamin E than oat - egg has 1.1mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Egg and oats contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and niacin, however, egg contains more riboflavin and Vitamin B12. Both oats and egg contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Oats | Egg | |
|---|---|---|
| Thiamin | 0.763 MG | 0.04 MG |
| Riboflavin | 0.139 MG | 0.457 MG |
| Niacin | 0.961 MG | 0.075 MG |
| Pantothenic acid | 1.349 MG | 1.533 MG |
| Vitamin B6 | 0.119 MG | 0.17 MG |
| Folate | 56 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Both oats and egg are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Oat is an excellent source of iron and it has 170% more iron than egg - oat has 4.7mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Oat is an excellent source of potassium and it has 211% more potassium than egg - oat has 429mg of potassium per 100 grams and egg has 138mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than oat per 100 grams.
| Oats | Egg | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.048 G |
| DHA | ~ | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.111 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both oats and egg contain significant amounts of linoleic acid.
| Oats | Egg | |
|---|---|---|
| linoleic acid | 2.424 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 2.424 G | 1.577 G |
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.
Oats 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 oats or egg contain more calories in 100 grams?Both oats and egg are high in calories. Oat has 170% more calories than egg - oat has 389 calories in 100g and egg has 143 calories.
Is oats or egg better for protein?
Both oats and egg are high in protein. Oat has 30% more protein than egg - oat has 16.9g of protein per 100 grams and egg has 12.6g of protein.
Does oats or egg have more carbohydrates?
By weight, oat is high in carbohydrates and egg has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and egg has 0.72g of carbohydrates.
Does oats or egg contain more calcium?
Both oats and egg are high in calcium. Oat is very similar to oat for calcium - oat has 54mg of calcium in 100 grams and egg has 56mg of calcium.
Does oats or egg contain more iron?
Oat is an abundant source of iron and it has 170% more iron than egg - oat has 4.7mg of iron in 100 grams and egg has 1.8mg of iron.
Does oats or egg contain more potassium?
Oat is a rich source of potassium and it has 210% more potassium than egg - oat has 429mg of potassium in 100 grams and egg has 138mg of potassium.