Oats vs. Egg Yolk
Nutrition comparison of Oats and Egg Yolk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
egg yolk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and egg yolk:
- Both oats and egg yolk are high in calcium, calories, iron and protein.
- Egg yolk is an excellent source of Vitamin A and Vitamin D.
- For omega-3 fatty acids, egg yolk has more dha and epa than oat.
- Oat has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
- Oat is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Egg Yolk (Egg, yolk, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and egg yolk are high in calories. Oat has 21% more calories than egg yolk - oat has 389 calories per 100 grams and egg yolk has 322 calories.
For macronutrient ratios, oats is much heavier in carbs, much lighter in fat and similar to egg yolk for protein. Oats has a macronutrient ratio of 17:67:16 and for egg yolk, 20:5:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Egg Yolk | |
|---|---|---|
| Protein | 17% | 20% |
| Carbohydrates | 67% | 5% |
| Fat | 16% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and egg yolk has 95% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and egg yolk has 3.6g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than egg yolk - oat has 10.6g of dietary fiber per 100 grams and egg yolk does not contain significant amounts.
sugar
Egg yolk and oats contain similar amounts of sugar - egg yolk has 0.56g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and egg yolk are high in protein. Oat has a little more protein (6%) than egg yolk by weight - oat has 16.9g of protein per 100 grams and egg yolk has 15.9g of protein.
Fat
saturated fat
Egg yolk is high in saturated fat and oat has 87% less saturated fat than egg yolk - oat has 1.2g of saturated fat per 100 grams and egg yolk has 9.6g of saturated fat.
cholesterol
Egg yolk is high in cholesterol and oat has less cholesterol than egg yolk - egg yolk has 1085mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Egg yolk is an excellent source of Vitamin A and it has more Vitamin A than oat - egg yolk has 381ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Egg yolk is an excellent source of Vitamin D and it has more Vitamin D than oat - egg yolk has 218iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Egg yolk has more Vitamin E than oat - egg yolk has 2.6mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Egg yolk and oats contain similar amounts of Vitamin K - egg yolk has 0.7ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin and niacin, however, egg yolk contains more riboflavin, pantothenic acid, Vitamin B6, folate and Vitamin B12.
| Oats | Egg Yolk | |
|---|---|---|
| Thiamin | 0.763 MG | 0.176 MG |
| Riboflavin | 0.139 MG | 0.528 MG |
| Niacin | 0.961 MG | 0.024 MG |
| Pantothenic acid | 1.349 MG | 2.99 MG |
| Vitamin B6 | 0.119 MG | 0.35 MG |
| Folate | 56 UG | 146 UG |
| Vitamin B12 | ~ | 1.95 UG |
Minerals
calcium
Both oats and egg yolk are high in calcium. Egg yolk has 139% more calcium than oat - oat has 54mg of calcium per 100 grams and egg yolk has 129mg of calcium.
iron
Both oats and egg yolk are high in iron. Oat has 73% more iron than egg yolk - oat has 4.7mg of iron per 100 grams and egg yolk has 2.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 294% more potassium than egg yolk - oat has 429mg of potassium per 100 grams and egg yolk has 109mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg yolk has more DHA and EPA than oat per 100 grams. Both oats and egg yolk contain significant amounts of alpha linoleic acid (ALA).
| Oats | Egg Yolk | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.103 G |
| DHA | ~ | 0.114 G |
| EPA | ~ | 0.011 G |
| Total | 0.111 G | 0.228 G |
omega 6s
Comparing omega-6 fatty acids, both oats and egg yolk contain significant amounts of linoleic acid.
| Oats | Egg Yolk | |
|---|---|---|
| linoleic acid | 2.424 G | 3.538 G |
| other omega 6 | ~ | 0.438 G |
| Total | 2.424 G | 3.976 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 Yolk g
()
|
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|---|---|---|---|---|---|---|---|
| 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 yolk contain more calories in 100 grams?Both oats and egg yolk are high in calories. Oat has 20% more calories than egg yolk - oat has 389 calories in 100g and egg yolk has 322 calories.
Does oats or egg yolk have more carbohydrates?
By weight, oat is high in carbohydrates and egg yolk has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and egg yolk has 3.6g of carbohydrates.
Does oats or egg yolk contain more calcium?
Both oats and egg yolk are high in calcium. Egg yolk has 140% more calcium than oat - oat has 54mg of calcium in 100 grams and egg yolk has 129mg of calcium.
Does oats or egg yolk contain more iron?
Both oats and egg yolk are high in iron. Oat has 70% more iron than egg yolk - oat has 4.7mg of iron in 100 grams and egg yolk has 2.7mg of iron.
Does oats or egg yolk contain more potassium?
Oat is a rich source of potassium and it has 290% more potassium than egg yolk - oat has 429mg of potassium in 100 grams and egg yolk has 109mg of potassium.