Oats vs. Egg White
Nutrition comparison of Oats and Egg White
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
egg white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and egg white:
- Both oats and egg white are high in protein.
- Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
- Oat is a great source of calcium.
- 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 White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and egg white has 87% less calories than oat - oat has 389 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, oats is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Oats has a macronutrient ratio of 17:67:16 and for egg white, 91:6:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Egg White | |
|---|---|---|
| Protein | 17% | 91% |
| Carbohydrates | 67% | 6% |
| Fat | 16% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and egg white has 99% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than egg white - oat has 10.6g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Egg white and oats contain similar amounts of sugar - egg white has 0.71g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and egg white are high in protein. Oat has 55% more protein than egg white - oat has 16.9g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Egg white has less saturated fat than oat - oat has 1.2g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
The B Vitamins
Oat has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate, however, egg white contains more riboflavin and Vitamin B12.
| Oats | Egg White | |
|---|---|---|
| Thiamin | 0.763 MG | 0.004 MG |
| Riboflavin | 0.139 MG | 0.439 MG |
| Niacin | 0.961 MG | 0.105 MG |
| Pantothenic acid | 1.349 MG | 0.19 MG |
| Vitamin B6 | 0.119 MG | 0.005 MG |
| Folate | 56 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Oat is a great source of calcium and it has 671% more calcium than egg white - oat has 54mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Oat is an excellent source of iron and it has 58 times more iron than egg white - oat has 4.7mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Oat is an excellent source of potassium and it has 163% more potassium than egg white - oat has 429mg of potassium per 100 grams and egg white has 163mg 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.
Oats 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 oats or egg white contain more calories in 100 grams?Oat is high in calories and egg white has 90% less calories than oat - oat has 389 calories in 100g and egg white has 52 calories.
Is oats or egg white better for protein?
Both oats and egg white are high in protein. Oat has 60% more protein than egg white - oat has 16.9g of protein per 100 grams and egg white has 10.9g of protein.
Does oats or egg white have more carbohydrates?
By weight, oat is high in carbohydrates and egg white has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and egg white has 0.73g of carbohydrates.
Does oats or egg white contain more iron?
Oat is an abundant source of iron and it has 58 times more iron than egg white - oat has 4.7mg of iron in 100 grams and egg white has 0.08mg of iron.
Does oats or egg white contain more potassium?
Oat is a rich source of potassium and it has 160% more potassium than egg white - oat has 429mg of potassium in 100 grams and egg white has 163mg of potassium.