Oatmeal vs. Egg

Nutrition comparison of Oatmeal and Egg


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of oatmeal versus egg (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in oatmeal and egg:

  • Both egg and oatmeal are high in calcium, calories and protein.
  • Egg is a great source of Vitamin D.
  • Egg is an excellent source of Vitamin A.
  • Oatmeal has 64% less saturated fat than egg.
  • Oatmeal has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
  • Oatmeal is an excellent source of dietary fiber, iron and potassium.
Detailed nutritional comparison of oatmeal 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: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Oatmeal src
Image of Egg src

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


Calories and Carbs

calories

Both egg and oatmeal are high in calories. Oatmeal has 157% more calories than egg - egg has 143 calories per 100 grams and oatmeal has 367 calories.

For macronutrient ratios, oatmeal is lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Oatmeal has a macronutrient ratio of 17:69:15 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oatmeal Egg
Protein 17% 36%
Carbohydrates 69% 2%
Fat 15% 62%
Alcohol ~ ~

carbohydrates

Oatmeal is high in carbohydrates and egg has 99% less carbohydrates than oatmeal - egg has 0.72g of total carbs per 100 grams and oatmeal has 67g of carbohydrates.

dietary fiber

Oatmeal is an excellent source of dietary fiber and it has more dietary fiber than egg - oatmeal has 9.8g of dietary fiber per 100 grams and egg does not contain significant amounts.

sugar

Egg and oatmeal contain similar amounts of sugar - egg has 0.37g of sugar per 100 grams and oatmeal has 1g of sugar.

Protein

protein

Both egg and oatmeal are high in protein. Oatmeal has 27% more protein than egg - egg has 12.6g of protein per 100 grams and oatmeal has 16g of protein.

Fat

saturated fat

Oatmeal has 64% less saturated fat than egg - egg has 3.1g of saturated fat per 100 grams and oatmeal has 1.1g of saturated fat.

trans fat

Both egg and oatmeal are low in trans fat - egg has 0.04g of trans fat per 100 grams and oatmeal does not contain significant amounts.

cholesterol

Egg is high in cholesterol and oatmeal has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and oatmeal does not contain significant amounts.

Vitamins

Vitamin A

Egg is an excellent source of Vitamin A and it has more Vitamin A than oatmeal - egg has 160ug of Vitamin A per 100 grams and oatmeal does not contain significant amounts.

Vitamin D

Egg is a great source of Vitamin D and it has more Vitamin D than oatmeal - egg has 82iu of Vitamin D per 100 grams and oatmeal does not contain significant amounts.

Vitamin E

Egg and oatmeal contain similar amounts of Vitamin E - egg has 1.1mg of Vitamin E per 100 grams and oatmeal has 0.47mg of Vitamin E.

Vitamin K

Egg and oatmeal contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and oatmeal does not contain significant amounts.

The B Vitamins

Oatmeal has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both oatmeal and egg contain significant amounts of Vitamin B6 and folate.

Oatmeal Egg
Thiamin 0.73 MG 0.04 MG
Riboflavin 0.14 MG 0.457 MG
Niacin 0.78 MG 0.075 MG
Pantothenic acid ~ 1.533 MG
Vitamin B6 0.12 MG 0.17 MG
Folate 32 UG 47 UG
Vitamin B12 ~ 0.89 UG

Minerals

calcium

Both egg and oatmeal are high in calcium. Egg has a little more calcium (8%) than oatmeal by weight - egg has 56mg of calcium per 100 grams and oatmeal has 52mg of calcium.

iron

Oatmeal is an excellent source of iron and it has 140% more iron than egg - egg has 1.8mg of iron per 100 grams and oatmeal has 4.2mg of iron.

potassium

Oatmeal is an excellent source of potassium and it has 154% more potassium than egg - egg has 138mg of potassium per 100 grams and oatmeal has 350mg 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.

Note: The specific food items compared are: Oatmeal (Cereals, QUAKER, Instant Oatmeal Organic, Regular) and Egg (Egg, whole, raw, fresh) .

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G Water G
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FAQ

Does egg or oatmeal contain more calories in 100 grams?
Both egg and oatmeal are high in calories. Oatmeal has 160% more calories than egg - egg has 143 calories in 100g and oatmeal has 367 calories.

Is egg or oatmeal better for protein?
Both egg and oatmeal are high in protein. Oatmeal has 30% more protein than egg - egg has 12.6g of protein per 100 grams and oatmeal has 16g of protein.

Does egg or oatmeal have more carbohydrates?
By weight, oatmeal is high in carbohydrates and egg has 100% fewer carbohydrates than oatmeal - egg has 0.72g of carbs for 100g and oatmeal has 67g of carbohydrates.

Does egg or oatmeal contain more calcium?
Both egg and oatmeal are high in calcium. Egg has a little more calcium ( 10%) than oatmeal by weight - egg has 56mg of calcium in 100 grams and oatmeal has 52mg of calcium.

Does egg or oatmeal contain more iron?
Oatmeal is an abundant source of iron and it has 140% more iron than egg - egg has 1.8mg of iron in 100 grams and oatmeal has 4.2mg of iron.

Does egg or oatmeal contain more potassium?
Oatmeal is a rich source of potassium and it has 150% more potassium than egg - egg has 138mg of potassium in 100 grams and oatmeal has 350mg of potassium.

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