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.
Detailed nutritional comparison of oats and egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

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.


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Image of Egg src

Here's an infographic summarizing the nutritional differences between oats and egg. marks particularly rich nutrients.


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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Oats or Egg .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Egg (Egg, whole, raw, fresh) .

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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.