Oats vs. Boiled Egg
Nutrition comparison of Oats and Cooked Boiled Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
cooked
boiled egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and boiled egg:
- Both oats and boiled egg are high in calcium, calories and protein.
- Boiled egg is a great source of Vitamin A and Vitamin D.
- Oat has 63% less saturated fat than boiled egg.
- Oat has more thiamin and niacin, however, boiled 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 Boiled Egg (Egg, whole, cooked, hard-boiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both oats and boiled egg are high in calories. Oat has 151% more calories than boiled egg - oat has 389 calories per 100 grams and boiled egg has 155 calories.
For macronutrient ratios, oats is lighter in protein, much heavier in carbs and much lighter in fat compared to boiled egg per calorie. Oats has a macronutrient ratio of 17:67:16 and for boiled egg, 34:3:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Boiled Egg | |
|---|---|---|
| Protein | 17% | 34% |
| Carbohydrates | 67% | 3% |
| Fat | 16% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and boiled egg has 98% less carbohydrates than oat - oat has 66.3g of total carbs per 100 grams and boiled egg has 1.1g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has more dietary fiber than boiled egg - oat has 10.6g of dietary fiber per 100 grams and boiled egg does not contain significant amounts.
sugar
Oat has less sugar than boiled egg - boiled egg has 1.1g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Both oats and boiled egg are high in protein. Oat has 34% more protein than boiled egg - oat has 16.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Fat
saturated fat
Oat has 63% less saturated fat than boiled egg - oat has 1.2g of saturated fat per 100 grams and boiled egg has 3.3g of saturated fat.
cholesterol
Boiled egg is high in cholesterol and oat has less cholesterol than boiled egg - boiled egg has 373mg of cholesterol per 100 grams and oat does not contain significant amounts.
Vitamins
Vitamin A
Boiled egg is a great source of Vitamin A and it has more Vitamin A than oat - boiled egg has 149ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin D
Boiled egg is a great source of Vitamin D and it has more Vitamin D than oat - boiled egg has 87iu of Vitamin D per 100 grams and oat does not contain significant amounts.
Vitamin E
Boiled egg has more Vitamin E than oat - boiled egg has 1mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Boiled egg and oats contain similar amounts of Vitamin K - boiled 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, boiled egg contains more riboflavin and Vitamin B12. Both oats and boiled egg contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Oats | Boiled Egg | |
|---|---|---|
| Thiamin | 0.763 MG | 0.066 MG |
| Riboflavin | 0.139 MG | 0.513 MG |
| Niacin | 0.961 MG | 0.064 MG |
| Pantothenic acid | 1.349 MG | 1.398 MG |
| Vitamin B6 | 0.119 MG | 0.121 MG |
| Folate | 56 UG | 44 UG |
| Vitamin B12 | ~ | 1.11 UG |
Minerals
calcium
Both oats and boiled egg are high in calcium. Oat has a little more calcium (8%) than boiled egg by weight - oat has 54mg of calcium per 100 grams and boiled egg has 50mg of calcium.
iron
Oat is an excellent source of iron and it has 297% more iron than boiled egg - oat has 4.7mg of iron per 100 grams and boiled egg has 1.2mg of iron.
potassium
Oat is an excellent source of potassium and it has 240% more potassium than boiled egg - oat has 429mg of potassium per 100 grams and boiled egg has 126mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, oat has more alpha linoleic acid (ALA) than boiled egg per 100 grams, however, boiled egg contains more dha than oat per 100 grams.
| Oats | Boiled Egg | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.035 G |
| DHA | ~ | 0.038 G |
| EPA | ~ | 0.005 G |
| Total | 0.111 G | 0.078 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than boiled egg per 100 grams.
| Oats | Boiled Egg | |
|---|---|---|
| linoleic acid | 2.424 G | 1.188 G |
| other omega 6 | ~ | 0.149 G |
| Total | 2.424 G | 1.337 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.
Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Boiled Egg (Egg, whole, cooked, hard-boiled) .
Oats g
()
|
Daily Values (%) |
Cooked Boiled Egg 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 boiled egg contain more calories in 100 grams?Both oats and boiled egg are high in calories. Oat has 150% more calories than boiled egg - oat has 389 calories in 100g and boiled egg has 155 calories.
Is oats or boiled egg better for protein?
Both oats and boiled egg are high in protein. Oat has 30% more protein than boiled egg - oat has 16.9g of protein per 100 grams and boiled egg has 12.6g of protein.
Does oats or boiled egg have more carbohydrates?
By weight, oat is high in carbohydrates and boiled egg has 100% fewer carbohydrates than oat - oat has 66.3g of carbs for 100g and boiled egg has 1.1g of carbohydrates.
Does oats or boiled egg contain more calcium?
Both oats and boiled egg are high in calcium. Oat has a little more calcium ( 10%) than boiled egg by weight - oat has 54mg of calcium in 100 grams and boiled egg has 50mg of calcium.
Does oats or boiled egg contain more iron?
Oat is an abundant source of iron and it has 300% more iron than boiled egg - oat has 4.7mg of iron in 100 grams and boiled egg has 1.2mg of iron.
Does oats or boiled egg contain more potassium?
Oat is a rich source of potassium and it has 240% more potassium than boiled egg - oat has 429mg of potassium in 100 grams and boiled egg has 126mg of potassium.